In this chapter …
- About me - What you’ll get from this book - About the editor

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About the author
Power Broker An Interview with Christian Thibaudeau by Chris Shugart (Originally published at www.t-mag.com) T-mag listens to its readers. When we get a lot of feedback about a particular article or a contributor, we pay attention. After Christian Thibaudeau published a few articles with us, the message we received from readers was pretty clear: "We want to hear more from that guy!" Thibaudeau (pronounced Tee-Bow-Doh) is yet another French Canadian phenom in the strength and conditioning community. He's successfully trained a wide array of athletes from Olympic lifters and strongmen to hockey players and figure skaters. He's also a competitive Olympic weightlifter, a football coach, and is completing his M.Sc. degree in exercise science. Judging from his articles so far at T-mag, he also knows a heck of a lot about packing on mass. We decided to sit down with Thibaudeau and pick his brain about a variety of topics. Testosterone: Let's start off with some personal history. What's your athletic background and how did that lead to you becoming a coach yourself? Christian Thibaudeau: I was the kid that nobody ever selected for dodgeball in grade school. You know the type: skinny-fat with no athletic ability, much less physical capacities. The sad thing is that I loved sports. I watched every type of sport there was on TV, day in and day out. I loved athletics so much but was about the worst athlete in the world! T: I've seen you lift and obviously a lot has changed! What happened? CT: When I turned 11, I decided that enough was enough. I actually started doing pushups, sit-ups and other such exercises every day. While it didn’t turn me into a future Olympian, it did improve my self-esteem somewhat. From that moment on I was hooked on training! In high school I was able to make the football team as a receiver. That’s when I really started working out hard. I was about 13 years old and would train every lunch hour. When I look back I must say that I started my training career doing exactly the opposite of what all the others did. Most guys start off training only their upper body; I only worked my legs. I reasoned that as a receiver I only needed strong legs. By the time I turned 17 I was a trainaholic! I was playing linebacker and trained every chance I had. In the morning I'd do biceps curls to look good at school (yeah, I’ve been that guy!), at lunchtime I'd train my legs, and in the evening I'd work my upper body. The

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sad thing is that I was addicted to working out, but knew nothing of nutrition. As a result I only gained a little mass and ended my high school career at 5’9" and 175 pounds. In college I really started to train intelligently. Our team had a very good strength coach (whom I’m now working with) and my weight went up to 225 pounds in two years, and I had strength to match, at least for a 19-year-old kid. Basically I never had talent at any sport; that’s what prompted my interest in training. Ironically, there wasn't a day in which I wouldn't curse my lack of talent. Today I actually think of it as a blessing in disguise. I realized that I liked training more than playing football. So after my "career" was over I turned to Olympic lifting. I also competed in strongmen competitions. I did fairly well, but at 5’9" it’s hard to be competitive. T: What do you do now as a coach? What's your week like? CT: My schedule varies during the year. In the summer I spend five to eight hours a day training hockey players; that’s their off-season. During the season most leave for their respective team. We keep in touch but I don't train them directly. I also train football players in my group. On some days I have 15 to 20 athletes training together. That makes for a very positive and motivating atmosphere. In the winter my clientele is mostly comprised of football players and figure skaters. I’m also a football coach and that takes up a lot of my time, but I just love working with young athletes. As I said, I always loved athletes and I consider any chance I get to work with them a blessing, regardless of their level. T: Judging from your training photos, I'm guessing you're now one strong and powerful S.O.B.! What are your best lifts? CT: Well, I’ve got what I'd call good overall strength; I’m not extremely strong in a few lifts. I can't compete with elite powerlifters as far as the deadlift, squat, and bench press are concerned and I started Olympic lifting too late to be an international force, but I have no weakness. I've cleaned 170kg (374lbs) from blocks, power cleaned 145kg (319lbs) from the hang for four reps, clean and jerked 162.5kg (357lbs), snatched 132.5kg (291lbs) with straps, power snatched 120kg (264lbs), full squatted 255kg (561lbs) with no suit or wraps, front squatted 200kg (440lbs). I don't train the bench press more than three months or so out of the year but I’ve done 180kg (395lbs). I’ve also push pressed 150kg (330lbs). Nothing to write home about, but it does show some strength balance. And I feel it’s not that bad for the worst genetics on the planet! T: Well, you may not be an "international force," but that's pretty damn impressive to most people! Switching gears, you once wrote that aerobic conditioning was overrated for boxers. What about everyone else?

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but I've always believed if you attack an enemy via several fronts you stand a greater chance of winning. Basically. lots of 400m running with short rest intervals and lots of HIIT type running. collagen. Same thing goes with training!
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.) or an increase in fiber size that's excessive and leads to internal friction which reduces concentric force potential. Bodybuilders pretty much have the slow. Mel C. We’re talking about heavy-load training and explosive training. etc. controlled exercises covered. Most natural bodybuilding competitors look like Fat Albert next to him! T: You've also written about something called non-functional hypertrophy. The two best examples of functional hypertrophy are the Westside Barbell Club lifters and elite Olympic weightlifters.. they'll do a lot of 50 to 60 seconds sprints while pulling a light sled. More recently Brian Haycock has also brushed the subject. I feel these training methods are much more sport specific and more effective at burning body fat. T: And in English that would mean…. To promote it you must use methods which lead to a high level of muscular tension. but it certainly won't make you efficient! It’s the classic case of looking like Tarzan but playing like Jane. You should see the body of hockey player Alex Tremblay. They use mostly moderate tension/long TUT methods which are good to some extent. Dr. seriously I think it all comes down to a variety of stimulus. Siff is probably one of the first to have explained this concept. CT: Non-functional hypertrophy is like adding weight to your car without touching the engine. We see a lot of stuff these days encouraging bodybuilders to incorporate Olympic lifts into their training. However. the leading scorer in Canadian University Hockey. CT: I’m not the first to talk about non-functional hypertrophy. My athletes never do any aerobic work.CT: It’s overrated for everybody but distance athletes. Tell us about that. non-functional hypertrophy refers to gains in muscle size that aren't associated with an improved capacity to produce force. Your car is heavier but you don't have more power to balance that increase in weight. It might make you look good. Athletes should focus on functional hypertrophy. T: Cool. That could either be due to hypertrophy of the non-contractile elements of the muscle structure (sarcoplasm. Why should a bodybuilder — or just some guy wanting to look big and powerful — use Olympic lifting? CT: Because I said so! Nah.

By using high-acceleration exercises you increase force output. Including regular lifts that are performed explosively is a good start. let's change subjects. Sad but true. I think TC wrote about using the Smith machine this way back in the early days of T-mag. This is a powerful growth stimulus that shouldn't be forgotten. But in all fairness. this last option can be a viable choice." Anyhow. I'd recommend using only multi-joint exercises for that purpose. I'd say that the Olympic lifts are superior to develop whole-body power. I've used this drill myself. you just can't win without them. I equate it to a jump squat for the upper body and thus recommend using 20 to 30% of your max bench press. F = ma [Force equals mass times acceleration]. I hate to make
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. but speaking of lifting explosively. given that I still compete in a tested sport and that I work with a lot of young athletes. at least as far as strength and power are concerned. In some sports. but I feel that they’re not as bad as most people think they are. this may sound crazy. T: Okay. T: Can you give us an example? CT: The Westside guys use the bench press and squat because these are their main competition lifts. though. I hate the Smith machine. which increases intramuscular tension. kinda like strongmen and highland game athletes who throw objects for height. which increases growth stimulus. Is that a real training technique or just a flamboyant way of committing suicide? CT: Funny you should mention that! I’ve seen a form of bar throwing drill performed by many athletes. I'd certainly not give them to my athletes. steroids are necessary to reach the top. I do feel that with proper supplementation and nutrition you can approach the effects of steroids. but he was using a contraption similar to a Smith machine. T: Very interesting! In fact. then catching it. but an athlete or bodybuilder could use the same method with other exercises. I read something once about actually throwing the bar up out of your hands while benching. Alexeyev himself used what he called "snatch throws" in which he'd throw the bar for height. but I believe this is one instance in which it might actually be useful. not just the Olympic lifts. What's your general opinion of steroids? CT: That’s hard to answer in my position. I’ve also seen Adam Archuletta perform bench press throws. but I know that for 90% of the athletes out there. I think he called them "Katzenjammers.Explosive training. creates a very brief but extremely high intramuscular tension. bodybuilders don't have to use the Olympic lifts. In fact. but for some guys who don’t have access to an Olympic lifting coach.

or what? CT: A year ago I would've said superior genes. multivitamins. pretty much everything has been done! At least everything that’s really effective.g. ZMA. Motor control is somewhat predetermined. Big mistake! I believe that during childhood it’s important to develop all motor abilities and that requires a wide array of stimulations. it depends on the needs (and budget) of the athlete. The thing is. I know it sounds corny. For one. That complicates your job because in the end. I'm sometimes astounded about how little they know about diet and training. I feel that a short cycle approach is optimal. etc. A child should participate in many different activities. hockey players must do a lot of aerobic work." e. I believe that gymnastics are a great sport introduction for most kids. I believe this is a great list for any athlete. M. Depending on the goals I might add a few things. but now I think that superior motor control is the reason. In most sports there's a certain "training tradition. that’s the period during which elite athletes are made. When you come up with novel training approaches these coaches are often skeptical and some are downright against what you’re doing. and Power Drive. One of the greatest mistakes made by parents is early specialization. First are the sport coaches. protein digestive enzymes. T: When it comes to professional athletes. Tribex-500. Grow!. but an optimal supplementation stack could give most people 50% of the results of a steroid cycle. In my opinion. But many coaches
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. figure skaters can’t do strength training or they’ll get too big. sound better. T: Any supplements you consider essential? CT: Well. but motor potential can be greatly improved during childhood. Is this a testament to superior genes. be bigger than life. What things or people in your field drive you crazy and really piss you off? CT: There are two things that drive me nuts. great coaches.generalizations. But if it’s going to give you an idea. Here in Canada parents will decide to turn their son into the next Mario Lemieux when he’s five years old! From then on he'll only practice hockey. but only intermittently. They seem to be great despite their level of knowledge. they hold the big end of the stick. The greatest athletes are motor geniuses. T: Let's get to the ugly stuff. However. I'm also evaluating Myostat and I use creatine." You gotta' be more innovative than the others. Obviously for bodybuilders it’s another story. The other thing that drives me nuts is the constant need to "sell. but I’ve seen it work! I’ve had numerous athletes gain 20 pounds of muscle and 10 to 15% on all major lifts in three months from hard training and an optimal supplementation regimen. my own supplement cabinet contains flax seed oil in industrial quantities. for athletes who decide to use steroids.

T: Not surprising in this crazy industry! Now. All exercises are good. T: Agreed. Always be wary of the guy who sounds impressive. Plus. I also believe that most athletes don't use supplements wisely. I feel that neglecting the hamstrings while building a big squat is a surefire way of getting injured. The one thing that sickens me about the squat is that it's been turned into a macho lift." Was that a jab at some people in the coaching field? CT: You better believe it! I feel there are many coaches out there who try to make their mark by sounding intelligent and spouting complex words and concepts. and do one-eigth of a rep! I feel that when it
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.— who are trying to look better then they are — always come up with new stuff only for novelty’s sake. I won’t point any fingers but they're generally the people who. "on the Smith Machine. what do you think of the squat? CT: Obviously. The guy will load up the plates. but not at the expense of efficiency. deep down. What missing ingredients do you see in athletes and bodybuilders? In other words. I like to use the term "missing ingredient" a lot. CT: For athletes I’d say the power snatch from blocks. T: As an Olympic lifter. Just for the fun of it. grunt. I’d go with snatch grip deadlift and push press. But there are some that aren't much better than doing nothing! I personally don't think too highly of any sentence that ends. give me an exercise that you feel all weight-trained athletes should be using. "Complexity is the language of simple minds. but there's such a thing as too much of a good thing. Nothing beats it. yet most don't. shout. Innovation is good. Balance and timing is more important than sheer quantity. worst exercise out there that people put in their programs? CT: There aren’t really any "bad" exercises. T: What's the most useless. Any exercise is better than doing nothing. I’ve only seen two approaches that athletes take in regard to supplementation: They either ignore it or they shotgun it! Those who use supplements don't know what they’re taking or why they're taking them half the time. T: You once wrote. lack confidence. what are they overlooking that could really help them? CT: If you read my T-mag hamstring article you’ll have the answer: they need better hamstrings! Most athletes will benefit immediately from additional hamstring work. These people are also known for clinging to other better known coaches to help their own progression and to multiply personal attacks on other coaches. For regular individuals and bodybuilders. too many of them "overtake" supplements. I do believe that the squat is the best exercise to develop lower-body strength. However.

only add weight if you can handle a full repetition! T: How about the leg press? We hear a lot of mixed opinions on it from various coaches. I’m not going to tell you what I’d like to do with some of them for sure! T: Mmm. I even had one skater compete in Olympic lifting where she won three bronze medals at the Quebec Games (equivalent of a tri-state championship). she power cleaned and jerked 60kg (135lbs) and power snatched 50kg (110lbs). lifters. Michelle Kwan wearing nothing but whipped cream…. Once you get past the cute little dresses. do not underestimate these girls! They might look like little ice princesses but in the gym they mean business.
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. they just golfed. Oh sorry. it’s not more dangerous than any other exercise. they’re like any other athletes. T: You train combat athletes. I don't see the leg press as a main exercise. The only case in which I've used it was an athlete who had shoulder problem and couldn't even put the bar on his shoulders — the stretch was too much! While I worked on rehabbing his shoulders I had him train on the leg press and hack squat. Now the best of them use resistance training. behind squats and lunges in a program. CT: Three years ago a friend of mine named Martin Gervais came to me for help. He was intelligent enough to recognize the value of the Olympic lifts for skaters. but it’s just not that effective. I also read about NASCAR drivers hitting the weights. I mean. I also believe the leg press can be a viable third leg exercise. In training she even did a set of five reps with 45kg (100lbs) on the power snatch after less than three months of training! It’s a lot of fun working with the skaters. That's a little shocking. T: It seems that every type of athlete is weight training these days. in the old days. golfers didn't lift weights. and strongmen but you also train figure skaters. go ahead. It’s just a matter of finding the proper exercises. the most important thing is to use proper form and a full range of motion. T: How did they do? CT: I’ll tell you. At first I was brought in to teach them the Olympic lifts and eventually I began training them full time. CT: I rarely use the leg press in my athletes' training. What do you do with them exactly? CT: [laughing] Well. At 14 years of age and a bodyweight of 128 pounds. Soon we added two other elite skating clubs to our list. Your thoughts? CT: I feel that every activity that requires some form of physical capacity can be improved with strength training. When performed well.comes to the squat.

So I’m not a big fan of the ephedrine and caffeine stack as I believe it can cause overpsyching. T: When discussing overtraining with the world's best coaches. What do you think? CT: I take overtraining seriously. But in all honesty I don't feel that special psychological techniques need to be used. You never know what could lead to overtraining: a stressful job.
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. And the sad thing is that today’s novel approaches are actually quite old! They just have been forgotten and rediscovered. I've noticed that some of them take it very seriously. T: What about the mental or psychological side of training? Got any interesting tricks or tidbits of info there we can apply to our workouts? CT: I must confess that both my parents where psychologists. We also did a lot of neck and abdominal work. Too little arousal and the intensity will suffer. I worked with a Panoz series pilot all summer long. If it’s 5-10 BPM higher than normal. you might want to cut down the volume slightly. I’ve sent some of my athletes home after only one exercise because I felt they were out of gas. too much arousal and you might actually burn out by "over-psyching" yourself. Yet others think overtraining is overrated. I do believe that Power Drive can help get you into that focused zone. The most important thing is for the athlete to have an optimal level of arousal. and that people pay way too much attention to it. In fact. you must always monitor how your athlete is feeling. That’s no good! It might help in the short term. my father once worked as a sports psychologist. I find that taking the morning heart rate is a good indicator of the physical state of the athlete. you name it. It's their number-one priority to prevent it. or have we pretty much figured it all out already? Is there any training system out there now that you'd call the "next big thing" or is it just more novelty stuff designed to "sell"? CT: Mostly it’s designed to sell. I see lifters banging their heads and shouting before a hard lift. In fact.Funny you mention NASCAR drivers. No matter how good your training plan is. However. If the morning heart rate is 3-5 BPM (beats per minute) higher than normal. a tough relationship. but in the long run it might actually be detrimental. I much prefer a focused and confident approach. both intensity and volume must be decreased. T: Good tip! Do you think there's ever going to be a "next big thing" when it comes to weight training. The training included a lot of "weird" exercises but also some basic stuff like power cleans and other such movements.

But I’ll keep my eyes open and keep you informed! T: Let's back up just a second. See. 11 and 12 while bodybuilders will get a lot from chapters 2. and strength. Chris. Christian. 8. It also affects growth hormone release and leads to a very intense CNS activation. Furthermore. 5. 8. 9 and 10. 5. 3. What's vibration training? CT: Vibration training has been developed by Carmelo Bosco. For those who'd like to learn more. 7. jumping height. That’s not to say that you should not read the entire book. Athletes will particularly like chapters 2. 7. Now in regard to the book. so many fads. This creates a great need for muscle activation. one could do stretching exercises while on the platform to greatly enhance the effect of the stretch.
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. I truly believe that this book achieve something special in that it conciliate training for an athlete and training for a good body. CT: It’s been a pleasure. that it’s likely that the "next big thing" will be introduced much like those fads and we may miss the boat. T: Thanks for the chat. like vibration training for example. 3. you never know where you mind find the little trick that will switch your gains into high gear. The training stimulus with vibration training is very intense because the stimulus changes so fast. an Italian sport scientist better known for his work on power output and vertical-jump testing." In my opinion. there's so much bull out there. Vibration training does seem to have an overall effect on the whole body. but I just don’t think we know exactly how to use them yet. We have all the tools. This intense vibration has been shown to improve power output. the next biggest breakthrough will come from a refining of the current training methods. The problem is that we might very well have a "next big thing" and never realize it. but these will mostly be derivations of what we have right now.com. 4. Each type of athlete will find something useful in the book and can learn a lot from it. 6. 6. We look forward to seeing more articles from you in the future at T-Nation. This relatively new method consists of standing on a special platform than can vibrate at different rhythms and amplitudes.There are some things that show promise. but I wouldn't call that the "next big thing. I also believe we’ll see some novel methods. visit Power-Plate.

nutrition. His methods and modalities for increasing strength and power have been described as both unorthodox and unusually effective. Tony specializes in program design for strength and power athletes. IN area. as well as in the Bloomington. Tony also designs personalized training. He is currently working towards perfecting synergistic training. IL area. nutrition. If you would like more information on Tony’s methodologies and programs please contact him at tony@hardcorepersonaltraining. and supplementation programs online. Tony Schwartz is also a research assistant in the field of biomechanics where his main focus is gait analysis. and supplementation systems that can be used by elite and amateur athletes alike. In addition. Tony Schwartz is available for private training in the Chicago. In addition to his work in the strength and conditioning field.About the Editor
Tony Schwartz is a strength and conditioning coach based out of the Midwest-region of the United States.com
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.

CHAPTER 2
Keys to strength and size
In this chapter …
.Total Time Under Tension .The importance of maximal tension .The two key variables to increasing strength and size .The role of the nervous system in strength and power development
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.

While having a cabinet filled with the latest and greatest strength training programs is a good thing.1: Intramuscular tension The intramuscular tension refers to the effort of the muscle necessary to produce a certain force output. there is a slew of effective training programs available to everyone wanting to better their body or their capacities. more than ever. it will allow you to design programs that will be just as effective as any out there! Of course. In simpler words. it gives you a whole bunch of choices. the more functional the stimulated hypertrophy will be. This first factor (the importance of the tension present in the muscle) is the principal responsible factor for the quality of the gains stimulated. so it should also be evident that intramuscular tension will be influenced by the magnitude of the load and the acceleration one has to transfer to the resistance. I’m not your average training authority.“What makes a training program effective?”
The two keys to hypertrophy and strength gains Over the past few years strength training enthusiasts and adepts of the “body beautiful” have been spoiled. So it is with my professor that I’ll talk to you today while I reveal the two secrets to hypertrophy and strength gains.” If you know why a certain training approach works well. having myself flooded the training community with more than a few training programs. I’ve always felt that it is best to understand the “whys” rather than simply knowing the “hows. most training authorities won’t let you in on the secret “why” because they want to stay indispensable! But as you probably already know. the higher the intramuscular tension.
Understanding tension acceleration
mass
Load to be lifted and accelerated Force needed to lift the load and to accelerate it Muscular tension necessary to produce the force
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. We already know that force is equal to mass x acceleration. and I feel that education is better than dictation. I’m probably as guilty as any other strength coach. Key no. a high intramuscular tension increases the rate of protein degradation and the subsequent amino acid uptake by the muscles. Furthermore. For starters I don’t have a bloated ego. Now. you can increase intramuscular tension by increasing the weight or the acceleration (or both).

During an eccentric contraction you need a greater force output to bring the bar down slowly. the more intramuscular tension there will be. Intramuscular tension is increased if the acceleration is greater and the resistance preserved. to lift a load faster you must produce more force. it has been shown that the best bench pressers in the world lower the bar to the chest at a slower pace than lesser benchers. this is not the case! In every concentric contraction (overcoming or lifting a load). As a rule of the thumb. if you lower the bar too slow your muscles will tire faster and you will lose some force potential on the subsequent concentric portion. Intramuscular tension is increased if both acceleration and load are increased The key to remember is that regardless of the load used. who did not have bumper plates had much better physiques than today’s lifters. but less (letting the bar go down doesn’t require any force). Why the difference? Well. Old time lifters. For the eccentric portion Intramuscular tension is increased when you lower the weight with less speed. mostly because
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. you should try to lift the bar with as much speed as possible during the concentric portion of the exercise. Even in Olympic lifting exercises this is effective. lowering the load in 3-5 seconds is best in most cases. the less acceleration you allow. So what does that give us concretely? For the concentric portion Intramuscular tension is increased if the resistance is greater and acceleration is preserved. This obviously means that ensuring proper tension during the eccentric portion of a lift (down slow) and lifting it as fast as possible (fast up) will lead to better gains. In an eccentric contraction (yielding or lowering a resistance) it’s the opposite. Many peoples believe that a slow contraction puts a greater amount of tension on the muscles simply because they “feel” a burn or a tensed sensation. lifting a certain weight with more acceleration will always produce a greater degree of intramuscular tension. Obviously there is a limit to this.It’s important to comprehend that muscular tension is not the same thing as “the burn” or the feeling of the muscles tiring. hence the increased tension. But to lower it faster requires you not to exert more force. In fact.

This explains why you must do more sets when training with heavier weights and lower reps. A greater volume of work will stimulate more hypertrophy (as long as the stimulation doesn’t exceed the capacity to recover).they had to lower the bar under control. so to maximize gains you must increase the Total Time Under Tension by adding more sets. the TUT for each set is low. Intramuscular tension is increased if the acceleration is lower and the resistance preserved. You must note that I talked about “Total” TUT. More physical work leads to greater total protein degradation (while tension only influences the rate of degradation) and will lead to more structural adaptation provided that the athlete has enough time and nutrients to recover. What I mean is that the cumulative TUT for all the sets of an exercise will be much more influential than the TUT per set. even once bumper plates became available. Alexeyev himself was known for always controlling the load on the way down.
Intramuscular tension is increased if the resistance is greater and acceleration is preserved.
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.2: Total time under Tension The second factor (TUT) is the principal responsible factor for the quantity of stimulated hypertrophy. Intramuscular tension is increased if acceleration is decreased and the load is increased
Key no.

it will not lead to much in the way of size or strength gains. you must do more sets to get a strong growth stimulus. 2. 3. even if the tension is very high. If the tension is too low during an exercise. or lifting the load as fast as possible while lowering it slowly. 4. If you select a load that you can do for 1-5 reps.So what does that tell us?
1. it will not give you much size or strength gains. Ideally you want to maximize tension by using either a heavy weight. even when performed at a high volume.
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. If the volume is too low.

something that we don’t come remotely close to doing under regular circumstances. Just think of the frail middle-aged women who suddenly possess superhuman strength when her child gets trapped under an automobile or another heavy apparatus. but the muscles that lifted the car were the same she already had. There are many documented cases in which the woman was actually able to lift the car off the ground to free her child. The difference between absolute strength (the full potential for strength production) and limit strength (the actual maximum strength that an individual can voluntarily produce) is termed the strength deficit. new muscles didn’t blossom out of nowhere to help her lift the car! The stress and extreme stimulation from the situation simply improved her capacity to produce force with the muscles she already had! Neurotransmission was improved. Tsatsouline stated that “Your muscles already have the strength to lift a car. By now it should be clear to you that the limit in force production lies in the nervous system.
Absolute strength – Limit strength = Strength deficit
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. The greater the proportion of his strength potential an athlete can use is.“For performance gains. I agree with that statement and feel that it’s a good image to help understand the potential improvement in force production by developing the nervous system. protective mechanisms were shutdown. they just don’t know it yet” (Tsatsouline. A feat that she could not repeat in a million years under normal circumstances. not the muscular apparatus is the limiting factor in force production. the better he’ll be. Sure her strength was potentiated by adrenaline and other hormones. sensory feedback was ignored … All of this made her able to work to her full potential. 2000). Let us use Tsatsouline’s example. Feats of strength by apparent weaklings are common. the nervous system is the key”
Oftentimes the nervous system.

The contractile capacities of the muscle fibers and the ratio of fast twitch/glycolitic fibers to slow twitch/oxidative fibers also has an influence.In chapter 3 I will present one way of estimating an athlete’s strength deficit using the squat and bench press. which act as a protective mechanism and lead to a partial shutdown of the muscles if the tension present is too high. Other receptors.
“What makes me strong?”
Nervous system
Muscle fibers Golgi Tendon Organs Tendon
Receptors Muscles
These structures have the greatest influence on force production: a) Muscles: A bigger muscle is a potentially stronger muscle.
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. such as the muscle spindles. b) Muscle receptors: Some receptors will act as an inhibiting factor in force production. Notably the Golgi Tendon Organs. will increase force production by provoking an elastic effect (myotatic reflex) when the muscle is stretched.

I switched my training to more of a bodybuilding approach and gained a lot of quality muscle naturally. but rather that anybody wanting more size should include phases of strength and power training. stress level.
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. the more efficient your CNS is. train an athlete. the body is able to gain at a much faster rate. fatigue. and even before that I would train for strength. You will need to develop your muscles. and the ability to inhibit the negative ones. I now call it "Priming hypertrophy facilitation. which is something in itself. your body responds much faster to any subsequent hypertrophy training. which doesn't require as complex of an adaptation. This doesn't mean that one should stop doing bodybuilding training. the capacity to utilize the positive reflexes (stretch reflex). not size. If all you’re interested is muscle size. I gained a lot of size while dieting. you can still benefit from a focus on all four of those factors because getting stronger will allow you to place a greater stimulus on your muscles and you will gain size at a much faster rate. I truly believe that without my foundation in Olympic lifting/strength training my gains would have been much slower. I speculate that the higher adaptive demand of power and strength training turns the body into a more adaptive machine. I'll use myself as an example. For the past 4 years I concentrated mostly on the Olympic lifts. and the rate of contraction of the motor units. the efficacy of your nervous system. In simpler terms.c) Nervous system : The efficacy of the nervous system influences force production by modulating motor unit (muscle fiber) activation. Furthermore. the more you can get out of the muscles you already have! d) Other factors: Motivation. there's something that I noticed from experience. Oddly enough. I found that during those 4-6 weeks I could gain more muscle size than most guys doing bodybuilding training year-round would gain in 4-6 months! Recently. not just the actual muscles. environment. or are interested in maximum strength development you must focus your efforts of several factors. This graphic shows us that if you are an athlete. So when you switch to a bodybuilding workout. etc. their synchronization. nagging injuries. But during my last 2 years in Olympic lifting I would include 4-6 weeks of bodybuilding-type training once or twice per year. giving your body the capacity to adapt to training stress. While there have been no studies on the subject." This means that after a bout of training focusing on power and strength.

an individual with a less than efficient nervous system will benefit from training means that will increase his neural drive. While they can be good.” Furthermore. An athlete’s posture is also important to analyze.“Know thy athletes”
If you want to design a training program that will give the best possible results. never really questioning whether this is adequate for their objectives or not. and physiological makeup. For example. Strengths and weaknesses Knowing an athlete’s relative strengths and weaknesses will allow you to choose the training methods best suited to his needs. Goals An individual who wants to gain a lot of muscle will not train the same way as a sprinter! It’s important to know the ultimate goal(s) of your athlete (or yourself) and plan the training program accordingly. You improve in what you train for. Physiological makeup Knowing an individual’s ratio of muscle fibers can help you design a more effective training program. Thus choose training methods that will give you the best results in your area of specialization. Think of your posture as the wheels of a car. you must know the needs and capabilities of a client (or yourself). while fast-twitch dominant athletes will progress more on a lower volume. higher intensity and higher acceleration training program. if one of your tires is slightly misaligned it will reduce the performance of your car
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. Ready-to-wear training programs can be a big problem for some individuals. A lot of peoples are seduced by the latest training “fad” and will jump from one such fad to the other. strengths.” If the agonist and antagonist muscles of the same joint are way out of balance it can increase the risk of injury. Individuals who are slow-twitch dominant will benefit more from higher volumes of training. To accomplish this you must know his weaknesses. some individuals have what are called “muscle imbalances. but a low amount of muscle mass. Knowing which muscles are too weak compared to their antagonist will allow you to choose exercises that will not only improve performance. goals. (hey. even I will give you a few program samples in this book!) when it comes to peak performance you must tailor a program to the client (or yourself) perfectly. Another athlete may have a very efficient nervous system. but also reduce the risk of injury. This athlete will benefit from an increase in the “size of his motor.

For individuals only looking to have a beautiful body. Test no. Sloppy posture can make you look like a doof even if your muscle mass is high and body fat is low. and most objective way of determining muscle fiber dominance. The procedure is simple. If you drive only 10-20 miles per day chances are that it will not be much of a problem. a good posture really creates a positive effect on how you look. reducing misalignment as much as possible will make for a longer. The same misalignment in posture is compounded for an athlete because of the great demands he places on his body. that’s all we need to design optimal training programs. And really.1: The 80% reps test This is an oldie but a goodie. The table below will help you interpret the results you got. Simple tests to get an idea of an athlete’s fiber makeup It is impossible to know the exact ratio of muscle fibers within a muscle unless you use the very painful and intrusive muscle biopsy.786% fast twitch fibers. The same goes for an athlete. more productive career. after a proper warm-up load the bar to 80% of your maximum and perform as many reps as you can in good form. It’s probably the easiest. While it will not tell us that somebody has 65. it can give us a general perception of the makeup of the individual. While attaining the perfect posture is not always possible.
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. however if you drive 100-200 miles per day the problems will compound very quickly. However some tests can give us a good idea if an individual is slow-twitch dominant or fast-twitch dominant.as well as lead to some overuse.

triceps Upper back. biceps Calves
This should give you a very good general idea of your muscle fiber dominance. so I suggest using the following test exercises: Exercise Full back squat Leg curl Dumbbell bench press Dumbbell shoulder press Barbell rowing Seated calf raise Muscle(s) tested Quadriceps.
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. triceps Shoulders. Not all muscles in the same individuals will have the same fiber dominance. glutes Hamstring Pectorals.Number of reps with 80% 1-3
Muscle fiber dominance Fast twitch extremely dominant
4-6
Fast twitch very dominant
7-10
Fast twitch dominant
11-13
Equal ratio
14-17
Slow twitch dominant
18-21
Slow twitch very dominant
+21
Slow twitch extremely dominant
Most beneficial training Very low volume of work High acceleration exercises High load exercises Low volume of work High acceleration exercises High load exercises Low volume of work High load exercises High acceleration exercises Moderate volume of work High acceleration and slower tempo training Moderate load exercises High volume of work Long duration sets Slower eccentric tempo High volume of work Long duration sets Slower eccentric tempo Very high volume of work Long duration sets Slower eccentric tempo
For best results using this test you should include exercises for all body parts with as little cross-over as possible. but it will give you a good idea on how to orient your training program. It’s not perfect.

However it is a good subjective test to perform on others. It certainly won’t hurt to add it to the 80% reps test to get an even better idea of the fiber dominance of an athlete. The shallower or the faster the dipping phase. The athlete will think that you are testing his vertical jump capacities while you are really testing his dipping depth. the more slow-twitch dominant an athlete is. The actual result of the jump is without much consequence for this test. the goal is to jump as high as possible. the more fast-twitch dominant an athlete is. Have an athlete test on the vertical jump. 2: Vertical jump dips depth test This test is hard to administer on yourself because you know what is being tested and that can influence your results.Test no. What you look for is the degree of knee flexion on the dip before the vertical jump. Tell him that he can dip as low as he wants. The deeper or the slower the dipping phase. However studies have found a very strong relationship between overall (or average for the whole body) fiber dominance and the results of this test.
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. Use the table to get a good idea of the fiber makeup of the individual: Characteristics of the dipping phase Very long dip (past parallel) + Slow dip + Slow turnaround between dip and jumping Long dip (hips and knee in the same line) + Slow dip + Slow turnaround Moderate-to-long dip + Average speed dip + Relatively rapid turnaround Short dip (45 degrees knee flexion) + Fast dip + Rapid turnaround Very short dip (less than 45 degrees knee flexion) + Very fast dip + Very rapid turnaround Fiber dominance Slow-twitch very dominant
Slow-twitch dominant
Equal ratio
Fast-twitch dominant
Fast-twitch very dominant
Obviously this later test is not perfect as it only tests the lower body.

5 to 5. evaluate his build and body size. A small strength deficit means that you can utilize a great proportion of your muscles’ potential.5 lbs / 3.5 to 3.Nervous system effectiveness Testing for nervous system efficacy is much harder because it’s impossible for a coach to quantify the actual neural drive to the muscles.5 lbs / 4.5 lbs / 3.5 to 4.5 to 4. low to moderate bodyfat.5’7”) Endormorph Under 3.5 lbs / 3. A large strength deficit means that you cannot use most of the potential of your muscles. then divide the total (bench + squat) by the athlete’s bodyweight and see where that places him.5 to 5. lengthy body.5 lbs / 2. thus it is less efficient.5 to 4.5 lbs/ lbs of BW lbs of BW lbs of BW lbs of BW Mesomorph Under 4 lbs / 4 to 5 lbs / lbs 5 to 6 lbs / lbs 6 to 7 lbs/ lbs lbs of BW of BW of BW of BW Ectomorph Under 2.5 to 5. moderate to heavy muscle mass (key word: fat) Mesomorph = Heavy muscle mass. thus your nervous system is efficient. How can this clue us in on the efficacy of the nervous system? It’s fairly simple.5 lbs / 4.5 lbs / 2. The following table presents a possible way of evaluating one’s strength deficit.5 lbs/ lbs of BW lbs of BW lbs of BW lbs of BW Ectomorph Under 2 lbs / 2 to 3 lbs / lbs 3 to 4 lbs / lbs 4 to 5 lbs/ lbs lbs of BW of BW of BW of BW Tall (6’1” +) Endormorph Under 2.5 to 6.5 to 5.5 lbs/ lbs of BW lbs of BW lbs of BW lbs of BW Mesomorph Under 3 lbs / 3 to 4 lbs / lbs 4 to 5 lbs / lbs 5 to 6 lbs/ lbs lbs of BW of BW of BW of BW * Ectomorph = small bones. I already explained that the strength deficit is the difference between your muscles’ potential for force production and their actual maximal force output.5 lbs / 3. low muscle mass (key word: bones) Endomorph = big bones. big bones (key word: muscle) Height Body type*
An individual with an important strength deficit will benefit most from training techniques emphasizing the improvement of the neuromuscular portion of force
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.5 to 4.5 to 3.5 lbs / 5.5 lbs / 4. Evaluating the Strength Deficit with the Bench press and Squat
Very Important Moderate Small important strength strength strength Strength deficit deficit deficit deficit Ectomorph Under 3 lbs / 3 to 4 lbs / lbs 4 to 5 lbs / lbs 5 to 6 lbs/ lbs lbs of BW of BW of BW of BW Short (. excess bodyfat. However we can estimate the efficacy of the nervous system indirectly by using the strength deficit.5 to 6. lean.5 lbs / 4. This indicates that your nervous system does not have the capacity to recruit a lot of motor units.5 lbs/ lbs of BW lbs of BW lbs of BW lbs of BW Medium (5’7” – 6’) Endormorph Under 3 lbs / 3 to 4 lbs / lbs 4 to 5 lbs / lbs 5 to 6 lbs/ lbs lbs of BW of BW of BW of BW Mesomorph Under 3. Find out the athlete’s 1RM in the squat and the bench press.5 lbs / 5.

not the least being that some muscles that should not be stretched will be stretched. By conducting a brief series of range of motion tests on the major muscle groups you can pin point which muscles are hypo-extensible (lack range of motion). a special emphasis should be placed on the muscles that are hyper-extensible. Postural analysis and range of motion testing Much of the information presented in this section comes from Dr. Stretching for stretching’s sake can be counterproductive. This is where muscle testing and postural analysis comes in.production (lower volume. So injury prevention should be a priority of every coach and athlete. this one is not perfect. an athlete or bodybuilder cannot gain size. power. regardless of the strength deficit. are neglected. One should never stretch a muscle that is already too flexible. However. A hypo-extensible (or hyper-tonic) muscle presents an increased risk of injury. While strengthening exercises should be included for all the major muscle groups. Like all field tests. and others. while an individual with a small strength deficit will profit from an improvement in his muscle mass to some extent. Recommending a generic stretching program can have some problems. which need an improved range of motion. Martin Normand Ph. This special emphasis will help reduce joint instability and thus the risk of injury. training methods aimed at developing the neuromuscular factors should constitute the core of an athletic training program. Other variables outside of nervous system efficacy can come into play. One of the current problems with stretching is that we seem to either devote way too much time to it. especially if high velocity movements are involved. hyper-extensibility (or hypo-tonicity) can also lead to an increased risk of injury because of joint laxity and instability. gymnast. When injured. or skills. greater load and/or greater acceleration).g.
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. To design an effective program all we need are clues.D. hyper-extensible (too much range of motion).). or no time at all.. but we’re not in a lab setting. and this test gives you a very solid clue in regards to nervous system efficacy. This will enable the coach to select the proper stretching exercises needed. who is a full professor of biomechanics in the Department of Exercise Science at Quebec University. strength. or adequate. etc. circus performer. there is no middle ground. as well as a practicing chiropractor. There is nothing more important to an athlete’s/bodybuilder’s sustained progress than being injury-free as much as possible. DC. On the other hand. unless his activity of choice demands it (e. What we want to do is stretch the muscles that are too tight (and thus have an excessive tension buildup) and strengthen the muscles that are too flexible. Analyzing an athlete’s posture and the relative extensibility (flexibility) of his various muscle structures can greatly help you in your exercise selection.

I feel that a balance in extensibility is much more important than a balance of strength. To properly execute the test. Muscle testing Muscle testing refers to performing a battery of field tests to establish the range of motion of the major muscle groups.The key to remember is that for maximal performance the range of motion of each muscle should be optimal. Careful! You can have a false positive result in this test. To test for a hyperextensibility perform the same test but with the tested leg hanging off of the table’s end. the hip extensors (glutes and hamstrings) are likely to be long and weak (at least in proportion to the hip flexors). if it points down (lower than the table) when you bring the leg towards you. To properly test the extensibility of a muscle you do a manual displacement of a segment from the flexed position to the extended position. when the hip flexors (psoas and rectus femoris) are short and tight. the risk of injury is greatly reduced. Test: The subject is on his back and slowly pulls on the non-test leg (if you test for the right psoas you pull on the left leg) to bring it towards him and induce a flexion that will lead to a relative extension of the tested leg (Thomas test). chances are that its antagonist muscle is hypo-extensible/hyper-tonic. The lower back must remain flat on the table at all times. stopping the movement when you feel a significant increase in muscle tension. To do so. However. the tested leg (on the table) is extended at the knee so that the rectus femoris (which is also a hip flexor and knee extensor) will be shortened and thus will have less effect on the results of the test. For example. When a joint agonist is hyper-extensible. If the lower back leaves the table (if lordosis increases) it can give you a false hypo-extensibility result. at least for injury prevention. If both muscles in a pair are equivalent in terms of tension and extensibility. Results: If the extensibility of the psoas is normal the tested leg will stay on the table when the subject brings the other leg towards him. At this point note the joint angle. not excessive or insufficient. I recommend the following testing procedure: 1. If the tested leg lifts off the table we have a hypo-extensibility.
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. A lot has been said about the ideal strength ratios between a pair of muscles. you have hyper-extensibility. Muscles often go in pairs. Iliopsoas Since this muscle is a hip flexor we will test its extensibility during a passive hip extension. the non-tested leg should only be lifted up to a point where a flat back can be maintained.

Results: If we have a normal extensibility of the rectus femoris. Rectus femoris The rectus femoris is a hip flexor and a knee extensor. the angle between the lower and upper leg will be around 80 degrees.Normal psoas extensibility
Psoas hypo-extensibility (leg leaves the table)
2. which will lead to an automatic passive knee flexion. So it is the same procedure as the iliopsoas test. Test: The test is a modified Thomas test. the lower portion hangs freely at the end of the table.
Normal rectus femoris extensibility
Rectus femoris hypo-extensibility
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. If we have an hypo-extensibility the lower leg will rise somewhat (extension at the knee) and if we have an hyper-extensibility the hanging lower leg will be loose and you will be able to create an additional passive knee flexion without causing an increase in muscle tension. except that only the upper portion of the tested leg is on the table. So its extensibility is tested during hip extension and knee flexion.

Results: Normal extensibility is characterized by an angle of 80-90 degrees between the leg and table. Test: The subject is on his abdomen to place the hips in a neutral position. It is important that this be a passive action. the lower back is flat on the table at all times. and the semimembranosus are hip extensors and knee flexors. Bi-articular portion of the hamstrings The biceps femoris (long head). So we test them by doing a passive hip flexion with the leg extended at the knee.
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. diminishing the involvement of the bi-articular portion of the hamstrings. Test: The subject is lying on his back.
Starting position of the biceps femoris test
Normal biceps femoris extensibility
Biceps femoris hypo-extensibility
4. Results: An athlete with normal extensibility will have the legs fully extended at the knees without any problems. the semitendinosus. in any extensibility test the subject should never contract any muscle. While keeping the leg fully extended at the knee. Over 100 degrees would be considered to be hyper-extensibility and under 70-80 degrees would be considered hypo-extensibility. The starting position is fully flexed at the knees and the coach induces a slow knee extension. so its extensibility should be tested during a knee extension. Hyper-extensibility is spotted if there is hyperextension at the knees. Biceps femoris The biceps femoris (short head) is a knee flexor. the coach lifts the tested leg (doing a passive hip flexion).3. It is important that the lower back stays on the table at all times and that the hips also remain stable. Hypo-extensibility is spotted if the extension at the knees is incomplete. both legs on the table.

Results: If… a. the lower back bends forward but the upper back remains flat (doesn’t bend forward) we have hypo-extensibility of the thoracic erectors. toes pointing straight up. Spinal erectors and hamstrings The erector spinae are trunk extensors. Test: Sitting position. Therefore. e. d.Normal bi-articular hamstring extensibility
5. the lower back doesn’t bend forward very far but the upper back is bending forward (giving a rounded back position) and the subject is not able to touch his toes we have hypo-extensibility of the lumbar erectors. c. the legs flex at the knees we have hypo-extensibility of the hamstrings. b. the athlete is able to touch farther than his toes we have hyper-extensibility.
Good overall extensibility
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Thoracic erector hypo-extensibility
Lumbar erector hypo-extensibility
. legs fully extended. the athlete is able to touch his toes we have normal extensibility. we must test them during trunk flexion. The subject attempts to touch his toes with his fingers.

If it doesn’t there is hypo-extensibility of the TFL. Results: Normal extensibility of the external hip rotators is 45 degrees of movement. Results: If the extensibility is normal the knee of the tested leg will touch the table. The tested leg is bent 90 degrees at the knee and is slightly pulled back (hip extension). Test: The subject is on his side (tested leg on top). TFL The tensor fasciae latae is a hip abductor. The coach stands on the side of the tested leg and brings the foot of the tested leg towards him while keeping the upper leg perpendicular to the ground at all time.6. External hip rotators To test the group of muscles responsible for external hip rotation we must do a passive internal hip rotation. and a knee extensor. The coach lifts the tested leg and lets it go down slowly. To test its extensibility we will do a passive hip adduction and external rotation. internal rotator. Less than 45 degrees is hypo-extensibility and more than 50-60 degrees is hyperextensibility. The tested leg is flexed 90 degrees at the hip and at the knee. If there is hyper-extensibility of the TFL the leg will actually be able to go below the table. the other leg is fully extended and on the table. hip flexor. Test: The subject is lying on his back.
Starting position for the TFL test
Borderline acceptable extensibility
7.
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.

Less than 45 degrees is hypo-extensibility and more than 50-60 degrees in hyper-extensibility.
The proper execution of the internal hip rotators test
9. Internal shoulder rotators The group of muscles involved in internal shoulder rotation (subscapularis. Test: The subject is lying on his back. The tested leg is flexed 90 degrees at the hip and at the knee. Test: The subject lies on his back. Result: Normal extensibility is characterized by a 90 degree range of motion. Less than that is hypoextensibility and more than that (arm lower than the table) is hyper-extensibility. latissimus dorsi) are tested by doing a passive external shoulder rotation. This means that the coach should be able to bring the forearm to the table. the tested upper arm is in line with the shoulders and the arm is bent 90 degrees at the elbow. pectoralis major. teres major. The coach stands on the side of the tested leg and brings the foot of the tested leg inwards (doing a passive external hip rotation) while keeping the upper leg perpendicular to the ground at all times. anterior deltoid.
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. The coach slowly executes a passive external shoulder rotation (bringing the lower arm close to head-level). Results: Normal extensibility of the internal hip rotators is 45 degrees of movement. Internal hip rotators To test the group of muscles responsible for an internal hip rotation we must do a passive external hip rotation.8.

The coach slowly executes a passive internal shoulder rotation (bringing the lower arm close to torso-level). Result: A normal extensibility is characterized by a 90 degree range of motion.
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. all you need to know is the movement in which a muscle is active.Normal extensibility of the internal rotators
10.
Normal extensibility of the external rotators
Those are the 10 basic tests I recommend. which are the most problematic areas. External shoulder rotators The group of muscles involved in an external shoulder rotation (infraspinatus. But you can design your own tests. teres minor. As you will notice the emphasis is placed on the lower body and the shoulders. the tested upper arm is in line with the shoulders and the arm is bent 90 degrees at the elbow. Less than that is hypoextensibility and more than that (arm lower than the table) is hyper-extensibility. Meaning that the coach should be able to bring the forearm to the table. Test: The subject lies on his back. posterior deltoid) are tested by doing a passive internal shoulder rotation.

A brief word on extensibility/flexibility A thorough explanation of proper stretching procedures would require a whole book in itself and it is outside the scope of this one. But to diagnose pectoral tightness all you need to do is look at the athlete’s posture. If his pectorals are tight his shoulders will be rounded forward instead of in-line with the hips.
Extensibility of the skin
Adhesions
Nervous system
Ligaments
Muscle tissue extensibility
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. Performing these 10 tests will take you about 10-15 minutes once you are used to the procedure and the information you will get out of them will prove to be invaluable in the proper planning of training. the following figure illustrates the various factors involved in having an optimal range of motion. However.Testing for pectoral extensibility is also a good idea because in most athletes it is hypoextensible.

On the other hand. static stretching will be adequate.The following structures can influence the actual range of motion: a) Muscle structures: A muscle with proper extensibility is generally associated with an optimal usable range of motion. But more advanced techniques such as PNF or ballistic stretching become necessary to solve range of motion problems due to neural factors. ligaments that are too loose can also be problematic. and adhesions between the muscle and its fascia. b) Ligaments and joint structures: The ligaments can limit the range of motion due to their role as joint stabilizers. causing joint instability. adhesions between the muscle fibers. d) Other factors: Elasticity of the skin. c) The nervous system: Sometimes there will be a lack in usable range of motion despite adequate extensibility of the muscles and ligaments. In this case the nervous system can be the cause of the lack of range of motion.
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. This tells us that several stretching techniques should be used. If adhesions are the cause of the problem an ART treatment is the best solution. not allowing the muscles to work throughout their complete amplitude. If the problem is structural.

In this chapter …
- A presentation and description of high force training methods - Pros, cons, and “when-to” for all methods described - How to plan the use of these methods in the training of an athlete

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“The importance of force”
Force production is the basis for most sport actions. Without force production there is no movement. We must distinguish between force and maximum strength since both concepts are often mistakenly mixed with one another. Strength is the capacity to produce force during a muscular contraction (Bouchard et al. 1975). Force itself is the result of the tension produced by the muscle, which allows one to fight inertia, move a mass, or accelerate it. Without force production one cannot move his body in space, he cannot overcome an adversary, he cannot accelerate, basically he cannot do anything involving movement. As a result, it is capital to develop the capacity to create muscular tension and to produce force if one is going to be a successful athlete. The capacity to produce force is often associated with big muscles. While it’s true that a muscle has a potential for force production proportional to its cross-section (ultimately to it’s size), one cannot dismiss the importance of the neuromuscular factors involved in force production. The F = ma formula is capital to proper planning of training. Here’s how you should understand it.

“The total amount of force produced by a muscle or a group of muscles is equal to the summation of the force required to move the mass and the force required to accelerate it.”
In other words, you need to apply a certain level of force to fight the inertia of a resistance (this is generally equal to a bit more than the weight to be lifted). Then, the more you want to impart acceleration to the resistance, the more additional force you’ll need to produce. That’s why additional loading is not always necessary or adequate to increase force. Now, the following graphic classifies exercise methods according to their relative dependence on the acceleration and mass factors. The methods farther on the left are acceleration dominant and become more mass dominant as we go to the right of the figure.

High speed strength exercises Most transferable capacity in regard to sport performance. Develop the capacity to exert as much force as possible in as little time as possible, which is key in most sports. Serves as a "second" foundation to speed (low speed strength is a foundation for high speed strength, which is a foundation for speed). -

Low speed strength exercises Serves as the foundation for the development of many other physical qualities, including power. Develop the transferable capacity to exert maximal strength against a very heavy object/opponent. Increase muscle mass. Increase tendon strength.

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Understanding the effect of the F = ma equation is very important for several reasons: 1. It allows one to vary the training methods used to maximize the capacity to produce force. 2. It enables the coach to avoid selecting redundant exercises (several exercises developing the same physical capacities). 3. It makes progression safer. You do not need to constantly increase the load to increase your capacity to produce force; you can improve by imparting more acceleration to the load. 4. It gives you a better understanding of what each exercise can contribute to your athlete’s preparation.

Each of these 6 methods and their derivatives have their place in sports training. But that doesn’t mean that they should all be used at the same time by all athletes. Remember that athletes have a limited capacity to sustain and adapt to training stress, so it is a mistake to try to invent the “world’s best program” by adding a bit of everything that works.

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Ballistic method
Ballistic refers to an actual projection of the source of resistance. The source of resistance itself can either be from an outside source (e.g. medicine ball) or from the athlete’s bodyweight. The intensity of these exercises vary from very low (simple bounding drills) to very high (loaded absorption drills, high impact plyos). These exercises are the ones in which the acceleration factor is the most important in relation to total force production. These exercises have a great impact on the nervous system because of the high accelerative demands. While low intensity ballistic exercises (bounding drills, basic jump training, light medicine ball throws, etc.) are not very stressful (and thus can be used quite often, mostly as a good specific warm-up tool), high intensity ballistic exercises (depth jumps, weighted jumps, heavy medicine ball throws, loaded absorption drills) should only be used infrequently (once or twice a week) for a limited period of time (4-6 weeks). The latter exercises (high intensity) do carry a great potential for power improvement, but they are very stressful on the nervous system and the tendons. It is also important to understand that the training effect of the high intensity ballistic exercises is delayed, meaning that the improvements in the capacity to produce power are best seen 2-3 weeks after the last stimulation. Pros: Great way to develop power in specific muscles/movements, produces good results very fast, exercises are stimulating to perform. The lower intensity drills are a great way to start a workout effectively. Cons: The high intensity exercises are very demanding on the nervous system, the habituation rate is high (the exercises produce results fast, but stop producing early), often a higher risk of injury than with other methods. When to use the method: The low intensity exercises can be used as a warm-up before most workouts although the coach should stay away from excessive volume (5-10 minutes will do, more than that is excessive). The higher intensity exercises should be used intermittently during the year, for cycles of 4-6 weeks at a time, the frequency should be kept to 1-2 times per week with a relatively low volume of work (more throws and weighted jumps doesn’t bring more results than less work … the main effect is on the nervous system which doesn’t require a lot of volume to be stimulated). DO NOT start using these high intensity exercises close to a game, unless the athlete has a long history with them.

Medicine ball throws are low-intensity ballistic exercises that are well suited as a specific warm-up tool for hockey players By including various types of throws you can prepare all your muscles for
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skating/running while pulling a light sled or using a sport parachute. an athlete could use other exercises. When to use the method: The use of loaded sports movements should be limited to very experienced coaches who can spot the slightest technical discrepancy and to very advanced athletes who have a stable and solid technical mastery. very light insoles). firing shots with an overweight stick. Simmons uses the dynamic effort method with the bench and the squat because these are the lifts being contested in his sport (powerlifting). Pros: Loaded sports movements can strengthen the muscles in a very specific manner. The best known example of this form of training is the Olympic lifts and their variations. if used at all. another way to use this method has been popularized by powerlifting coach Louie Simmons. To be effective. This method. the athlete must accelerate the load as much as possible. Recently. If used correctly it can be a good way to strengthen specific movement patterns and the muscles involved in the movement. The relative importance of the accelerative effort is almost as great as with the ballistic method. The main drawback of this form of training is that it can impair coordination in the sports movement if the load leads to a change (even minimal) in the technique.Speed-Strength method
This method is very similar to the ballistic method. For example skating with a weighted sole in the skate (very. once or twice per week (preferably once). etc. I would like to point out two things at this point: 1. Another form of this method is explosive lifting with minimal loading (10-20% of 1RM).
Strength-Speed method
The strength-speed method includes exercises in which the force output is a result of both a high acceleration and a moderate/heavy mass to be moved.
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. except that there is not necessarily a projection of the source of resistance. It can also help technical correction via enhanced feedback (you can feel the movement better when there is a bit more resistance and thus can spot your weaknesses). He uses a low number of reps to maximize acceleration during each rep. This is generally best used during the warm-up of a strength session. The best example of this form of training is loaded sports movements. should be limited to early in the preparatory period and should be used for a 4 week cycle at the most. This form of training was once very popular with athletes. Simmons recommends using the dynamic effort method by using 55-60% of your max in lifts such as the bench press and the squat while lifting the weight as fast as possible. but it has become less utilized in recent years. Cons: Very easy to abuse and even the slightest mistake in loading can lead to a negative effect on sport performance.

this form of training can be used quite often due to the small effect it has on the musculoskeletal system (low protein degradation due to the low time under tension). I must emphasize that with strength-speed exercises you do not really use a percentage set in stone. and the coordination required.
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. making the whole body more effective. Pros: This is the training method that generally has the greatest total force production and the greatest power output. The benefits are not limited to the structures worked because there is a general effect of potentiation of the nervous system. the high acceleration. Increase the load as long as a high acceleration and technical efficiency can be maintained. training volume should be minimized and the emphasis should be on acceleration and quality of execution. You judge the load according to the speed of execution. Hatfield recommends as high as 70-80% for explosive strength. When used at a low volume. Cons: Some of these lifts require a greater technical mastery and may take some time to learn.”
This form of training is highly stimulating for the nervous system because of the high rate of force development. The more complex exercises carry a greater risk of injury. Other lifting experts who recommend explosive lifting have recommended a load different than Simmons. Furthermore. It is easy to do too much volume in one session and thus overload the nervous system. especially if the coach is inexperienced in the teaching of those exercises. a higher training frequency on these lifts greatly improves coordination. As a result it is one of the best ways to improve sports performance through training.2. As such.
“You should spend at least 30% of your strength & power training volume with exercises included in this method.

‘Normal’ strength exercises like the squat or bench press can also become strength-speed exercises if the load is decreased to allow maximum acceleration of the bar. more frequency (2-4 times per week). As you advance in the year. but increase the intensity (80-90% on the Olympic lifts). This work should be submaximal.
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.The Olympic lift variations are the best examples of strength-speed exercises because you need to accelerate a relatively heavy load to complete the lift. reduce the volume (1-2 olympic lift exercise(s) per workout. Early in the year emphasize learning the technique of the Olympic lifts by using more volume (2-3 Olympic lifting exercises per workout. Remember that it is crucial that the athlete be proficient in Olympic lifting technique before you increase the intensity. 20-30 total reps per exercise). and very low intensity (6070% on the Olympic lifts).
When to use the method: Strength-speed exercises should constitute the core of your special training program. 10-20 total reps per exercise) and the frequency (1-2 times per week). It should be introduced early in the preparation period and continued throughout the year. and once the athlete is pretty efficient.

lower back. controlled training may have a place in an athlete’s training. Resistance training using a bodybuilding approach (higher volume. bodybuilding) training and sport movements performed at a controlled pace (often times with loading). but only as an assistance method to the core of the training. 1996). which leads to decreased oxygen and nutrient transport to the muscle. However. The best examples of the controlled pace sport movements are heavy sled-dragging and performing sports movements wearing a weighted vest. but it does lead to added body weight (thus you have to carry more weight without having more strength). In that regard. abdominals). I believe that it should be used to strenghen muscles which are subject to injuries (shoulders. especially the blood vessels and capillaries in the muscles. but to various extents and in different proportions. As stated earlier.Controlled repetition method
This form of training includes classic hypertrophy (i. This makes the disposal of intramuscular waste byproducts and recovery from training difficult. bodybuilding training doesn’t only stimulate non-functional hypertrophy. Excessive muscle hypertrophy constricts the vascular system. rotator cuffs. So ultimately it is understandable why it is not desirable. Non-functional hypertrophy is equivalent to increasing the weight of a car but not the strength of it’s engine (or adding wagons to a train). it can help strengthen the tendons. Non-functional hypertrophy (sarcoplasmic hypertrophy) doesn’t lead to an improvement in the capacity to produce force. remember that increased muscle mass can be detrimental to performance for two reasons: 1. all training methods lead to functional and non-functional hypertrophy.e. more isolation exercises) doesn’t directly improve the athlete’s performance. 2. which can reduce the risk of injuries. A muscle after functional and non-functional hypertrophy
Original fiber
Following functional H
Following non-functional H
Non-functional hypertrophy is an increase in the non-contractile elements of a muscle fiber and it has been shown to occur predominently with bodybuilding-type training (Zatsiorsky.
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. This leads to hypertrophy in the specific muscles involved in the action and specific conditioning (improvement in the energy system efficiency). To be fair. Still. lower speed of action.

Heavy lifting (85-100%) High intensity lifting is the best way to increase muscle strength. shoulders). Not much stress on the nervous system so it is not likely to overload it. That’s why heavy lifting is a great tool for the athlete. front squat. push press. This is usually done for reps (3-6). Heavy lifting: Using a load of 85-100% in classic strength lifts (squat. Can lead to added muscle mass.e. etc. It is easy to do too much work. hamstring. barbell row.). The descent should be under control (2-4 sec. It’s safe to do. Requires a lot of physiological energy for very little results. A partner or two are required to perform this method (they must lift the weight to get it back to the starting position for you). The closer to your maximum you go.
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.
Maximal method
This training method includes all exercises in which you must produce a lot of muscular tension (close to your limit strength). Isometric training: Exerting strength against an immovable resistance.) 2. I believe that one can put more emphasis on gaining muscle mass early in the year. since heavy lifting is very demanding on the nervous system (and the tendons). bench press. Generally done for a few sets (2-5) of a few seconds (6-12) generating as much force as possible against the immovable resistance. especially when the athlete is in good shape and feels “psyched” to beat his record. Eccentric training: Lowering a load close to your 1RM (90-100%) in an exercise. While all three of these methods are in the same category. When to use the method: I believe that for elite performance an individual should be training for function. they do have very different impacts on the body. However one can add several exercises to increase hypertrophy in relatively weak and/or fragile muscles (i. However. 3. the greater the relative importance of the nervous system. 1. but even during that time of increased bodybuilding-type training nervous system training should remain the focus. Cons: Most of the hypertrophy gains are non-functional and may lead to lowered performance. volume and frequency must be planned carefully. incline press. and form will follow. It also has a very important neural component. deadlift.Pros: Can increase tendon strength. When combined with strength-speed exercises it creates the best stimulus for strength and power gains.

The capacity to produce force will be greatly diminished if the volume of work in other training methods is high. fatigue. After that point it is drastically decreased to a maintenance level to allow
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. Remember that gym performance has a lot to do with the level of arousal. As such. but at varying degrees. Can be hard on the tendons. Furthermore. the capacity to lift bigger weights in training doesn’t necessarily mean that the muscles are getting stronger and more effective. Early in the preparatory period the importance of heavy lifting is relatively high and increases up to the middle of the competitive preparation period. always trying to lift limit weights is erroneous. you are learning to demonstrate your strength in that particular lift. When you try to beat your record in a certain lift you are not developing strength. Increases muscle strength and size via functional hypertrophy. Thus increases and decreases in gym performance are not a good way to gauge the true progress of an athlete’s strength.Understand that it is not necessary (or even desirable) to constantly lift limit weights in training to maximally stimulate strength gains. One should always use multi-joint exercises with this training method. motivation. they do not linearly improve over the course of the training season. Easy to overstress the nervous system if overdone. One must attempt lifts with near-maximal resistance to develop limit strength. When to use the method: This method should be used throughout the year. Cons: When used out of context it can set the athlete back a few days. Plan in consequence. Heavy lifting refers to straining to lift a weight. Also do not make the mistake of planning heavy weight lifting out of context. Don’t forget that strength levels fluctuate. etc. Has an important neural factor which irradiates through the whole body.
Pros: Best way to gain limit strength.

Decide how you are going to split the total reps (e. in the muscle limit strength capacity. Roman and A. etc. This depends on how much volume he already had during the week. or 3 x 5 + 3 x 1 …). lowering) conditions. Note that if you plan to do a workout using loads of 90-95% of your 1RM before a game or test. these athletes will benefit more from an increased volume of lifts at around 85-90% of their max.S.g. 1530 total reps per exercise.A. As such it is possible to place a very large stimulus on the muscles by lowering a nearmaximal or maximal load under control for several reps. and optimal volume in heavy lifting exercises Percentage Intensity / Reps per set Optimal total Acceptable CNS reps volume range importance 60-69. you must plan a taper of 9-12 days between that session and the game/test. deadlift. Prilepin) illustrates how you should plan a certain heavy lifting session. the less lifts with 95100% weights are required. bench press. Another important matter is that the stronger an athlete is. decide on the volume in total reps that your athlete can sustain. and in the nervous system’s capacity to activate the
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. It can lead to a very important improvement in tendon strength. This is evidenced by the fact that you can lower a much heavier load than you can lift. positive. The following table (modified from the work of R.one to be in top form at the competitions.5% Near maximal 1-2 5-10 2-12 98-100% Maximal 1 2-4 1-6 +100% Overload 1 1-2 1-4 Eccentric training (90-100%) It is possible to produce a greater amount of strength under eccentric (yielding. lifting) and eccentric limit strength varies between athletes. Intensity level.9% Small 4-8 20 18-26 70-79. Once the intensity is decided. Only multi-joint exercises (squat.9% Medium 3-6 18 12-24 80-89. CNS importance. 2-4 times per week). 1. If you plan to go as high as 100% (or test a new max) you’ll need a taper of 12-18 days. While the difference between concentric (overcoming. are you going to do 3 x 6. Even during periods of high volumes of heavy lifting I prefer to use a minimalist approach (2-3 exercises per workout. The effects of this method are very pronounced. negative. 3. Select the appropriate intensity level according to your athlete’s capacities at the moment (how much CNS stress can he tolerate?) 2. it is generally found to be +20-40% in favor of the eccentric portion.9% Large 2-4 15 10-20 90-97.) should be used with this method.

and lead to overtraining. When to use the method: Near-maximal to maximal eccentric training should be used seldomly and generally in the middle portion of the preparatory period. Isometric training This method was once very popular in the 60s and 70s. It consists of exerting strength against an immovable resistance. Cons: One of the most stressful training methods.
Pros: Can give you important gains in muscle and tendon strength when used properly. It is possible to gain strength in the whole range of movement by doing isometric holds at every 15o. if it’s used at all. but only at the specific joint angle being worked. injure tendons. This method does lead to strength gains. If used in excess it can overload the CNS. Improves the neural drive. this method carries a huge burden on the nervous system and the tendons. The logic is that isometric strength is slightly higher than concentric strength. Leads to severe muscle soreness and stiffness after training.muscles. However.
With the eccentric training method you lower a near-maximal or maximal load under control and you lift the weight with the assistance of a spotter. but those gains are not readily transferable to dynamic movements. but has been disregarded since. both on the nervous system and the musculoskeletal system.
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. Only advanced athletes should use this method and when they do they should do so for very short cycles (2-4 weeks) with at least 2 weeks between cycles. The volume should be kept very low (around 6 total reps per workout once a week).

much like with isometrics. Pros: Can yield important strength gains. quarter squats) These exercises place a huge stimulus on the nervous system (thus. They carry a greater risk of injuries and can easily lead to neural overloading. Conclusions in regard to the various training methods There are many training methods available. Can increase blood pressure.
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. Cons: It’s the easiest method to abuse. However. Cheating to get past the sticking point 3. Gains are not always transferable. Makes you “used to” handling heavy loads. When to use the method: Very. they can produce great results or put you into immediate stagnation … it’s a very fine line in this case) and on the tendons (moderation will strenghen them. very rarely! As a part of a shock microcycle it can be good. Hard to quantify progress and thus to plan volume. You do so by either: 1. Here’s a chart that will help you put everything into context. When used the volume should be minimal. Doing only partial reps (e. I would not recommend using any of these methods for more than 2 weeks straight. Important soreness. Hard to vary intensity. Doing very heavy eccentric training (120-140%) 2. Generally a few sets of 6-12 seconds are used.g. Can help you bust through a strength plateau. Cons: Not transferable to dynamic movements. This method can lead to great strength gains. but they should not be used by all athletes during the whole season. They consist of using exercises in which you lift greater weights than you are capable of.
Supramaximal method
These methods are to be delt with prudence. Before falling victim to the claims of a training method. the gains are not always directly transferable. When to use the method: Isometric training can be used to strengthen a specific weak point in an exercise (sticking point) and during the rehabilitation process.Pros: Can lead to strength gains at a specific joint angle. excess will injure them). make sure that you understand the pros and cons of each (they all have pros and cons).

The proper rep and set relationships for muscle size .CHAPTER 5
Planning volume
In this chapter …
.The proper rep and set relationships for power gains
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.The proper rep and set relationships for strength gains .

one law holds true. On the other hand. Someone who is fast-twitch dominant will benefit from lower volumes of training and will probably overtrain with a high volume approach (people are sometimes amazed that some of my athletes will train for only 30 minutes yet are stronger. depending on your fiber dominance. the adequate volume of strength work will vary greatly. and needs it can vary greatly. his experience.There is no perfect rep and set scheme. and have a better physique than 99% of people). Depending on the individual’s fiber makeup. the sets should be higher and vice-versa. slow-twitch dominant individuals will need a higher volume of work to gain size and they have a lower risk of overtraining as their work capacity is generally higher. One must keep in mind that. This means that if the reps are low. more powerful. the amount of reps and the amount of sets are inversely proportional. The following graphs will give you a good starting point when planning the number of reps and sets.
Reps/Sets relationships for hypertrophy gains per exercise for a mixed fiber type
8 9 10 11 12 13 14 15
Reps Sets
5 4 3 2
+ 80% of maximum
Intensity (load)
60% of maximum
Reps/Sets relationships for hypertrophy gains per exercise for a fast-twitch dominant
5 6 7 8 9 10 11 12
Reps Sets
5 4 3 2
+ 80% of maximum
Intensity (load)
60% of maximum
Reps/Sets relationships for hypertrophy gains per exercise for a slow-twitch dominant
10 11 12 13 14 15 16 17
Reps Sets
5 4 3 2
+ 80% of maximum
Intensity (load)
60% of maximum
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. However.

2-4 multi-joint exercises are used per workout and you can add 1 or 2 isolation exercises at the end of each session. Bodybuilders should divide their training program into muscle groups. devoting one or two training days per week to each muscle group. In this case.Reps/Sets relationships for power gains per exercise for a fast-twitch dominant
2 3 4 5 6 7
Reps Sets
6 5 4 3
-60% of maximum
Intensity (load)
15% of maximum
Reps/Sets relationships for power gains per exercise for a slow-twitch dominant
6 7 8 9 10 11
Reps Sets
6 5 4 3
-60% of maximum
Intensity (load)
15% of maximum
One important thing to understand is that the more experienced a trainee is. each muscle group should be worked with 3-5 exercises. while bodybuilders need to train muscles. Number of exercises Training volume. Athletes and bodybuilders follow different rules: athletes need to train energy systems and movements. The training split will be covered in more detail in the next chapter. This is why as you gain experience you should increase your average training intensity. the less he will benefit from the rep and set schemes on the right side of each graph and the bigger the effect of the methods on the left side will be. is also affected by the number of exercises per training session. I prefer the upper body/lower body split for athletes.
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. or the total workload. This means that the training split used by both types of trainees as well as the number (and type) of exercises to use will be very different. and increase the number of sets per exercise. decrease the number of reps per set. Athletes need to divide their sessions into broader classes. most of the exercises should be multi-joint movements. For bodybuilders.

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.

CHAPTER 6
Accute training variables
In this chapter …
Training frequency per muscle group Total number of weekly sessions Intensity zone/number of reps per set Number of sets per muscle group Loading pattern for an exercise Tempo of an exercise Rest intervals Exercise selection
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.

They concluded that beginners should train each muscle group 3 times per week to get the most results while intermediate lifters should train each muscle group twice per week. 2
EFFICACY (SCALE)
1
0
1
2
FREQUENCY
3
Beginners Intermediates
While the study did not research advanced lifters.). etc. strongmen. (2003) which consisted of a meta-analysis of a ton of studies conducted regarding strength training. ATV includes: Training frequency per muscle group Total number of weekly sessions Intensity zone/number of reps per set Number of sets per muscle group Loading pattern for an exercise Tempo of an exercise Rest intervals Exercise selection 1. Olympic lifters. this holds true for muscle mass gains: where training volume is relatively high compared to training for strength and power. according to the trend it’s safe to assume that a frequency of training each muscle group once every five days is ideal. So the recommendations made here don’t necessarily apply to strength athletes (powerlifters. Here are some examples of possible training splits:
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. Training frequency per muscle group The following graphic is adapted from a study conducted by Rhea et al. Of course.Acute training variables Acute training variables are also called “training parameters” and they basically indicate how you train.

pyramidal loading or plateau loading will vary the load and reps with each set. let’s say that your program calls for 4 x 6-8 you would do:
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. Every one in a while it’s also smart to spend some time in the strength zone because this will increase myogenic tone (muscle tonus). vascularization and even serve as active recovery if the loads used are very light. creating a more dense and hard look. Loading pattern for the exercise A loading pattern refers to how the sets for one exercise are arranged. Strength-endurance work (especially when used with short rest intervals) can help with fat loss. For example. Straight sets When performing straight sets you execute one or two warm-up series then jump right into your working weight. If you prefer to use 5-6 sets. For example. 3. It will also increase the capacity of the nervous system to recruit muscle fibers which will enhance the effect of the subsequent bouts of hypertrophy training. straight sets will have you use the same weight and reps for all your work sets while wave loading. Keep in mind that there should be an inverse relationship between the number of reps per set and the number of sets: if you perform few reps per set. Training volume should be divided about 50/50 among those two zones (normally use the functional hypertrophy zone for compound exercises and the total hypertrophy zone for isolation exercises). then 2-3 exercises will be more appropriate. So if you choose to perform 3-4 sets per exercise you should use 3-4 movements per muscle group.Strengthendurance
Beginner 17 18 19 20 21 22 23 24+
Intermediate 15 16 17 18 19 20 21 22+
Advanced 13 14 15 16 17 18 19 20+
For maximum muscle growth a trainee should spend most of his training time in the functional and total hypertrophy zones. Advanced trainees might even see some benefits from going up to 5-6 sets per exercise. 4. When training for hypertrophy we should aim for a total of 9 to 12 sets per muscle group (some being able to tolerate up to 16). you’ll need to perform more sets for the exercise. which you maintain for the whole exercise. Number of sets per muscle group Research seems to indicate that 3-4 sets per exercise is the best to bring out maximal results.

isn’t it better to go up to 8? Sure it is! And if you are tired and are not able to perform the prescribed 8 reps does it means that you screwed up your workout? No. I believe in giving a 2 reps “give” when designing a program. A wave is a group of 2-3 sets.
8 reps 8 reps 8 reps 90lbs 135lbs
8 reps
8 reps
8 reps
185lbs 185lbs 185lbs
185lbs
Wave loading Wave loading refers to a loading pattern where the load and reps change with every set within a wave. If you are in top shape and the program calls for 6 reps but you are able to do 8. Graphically straight sets look like this (we’ll keep our 4 x 6-8 example). as long as you can stay within the 2 reps range you’re fine. You should try to use heavier weights with each new wave. When planning a hypertrophy wave you want to have one of the two following patterns: Hypertrophy wave with strength gains Set 1 – Total hypertrophy zone Set 2 – Functional hypertrophy zone Set 3 – Strength zone Hypertrophy/Strength wave Beginner Intermediate 15 reps 12 reps 12 reps 8 reps 8 reps 6 reps 15 reps 12 reps 12 reps 8 reps 8 reps 6 reps
Set Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Advanced 10 reps 6 reps 4 reps 10 reps 6 reps 4 reps
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.1 x 8 @ 90lbs (warm-up) 1 x 8 @ 135lbs (warm-up) 4 x 8 @ 185lbs (work sets) It’s possible that due to fatigue you are not able to complete the 8 reps on your last set or two. Normally 2 waves are performed when training for muscle size while 2-4 waves can be used when training for strength. That’s why the prescription calls for 6-8 reps.

In an inverted pyramid you do the opposite: you start with a heavy weight for few reps and decrease the load with each set while increasing the reps. Here are some illustrations of what a pyramid pattern might look like:
Pyramid loading
Set 4 Set 3 Set 2 Set 1
4 reps at 90%
6 reps at 80% 8 reps at 75% 12 reps at 65%
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. In a double pyramid you start like a regular pyramid: you start with higher reps and decrease them for your next 2-3 sets then increase them again for your last set or two. In a regular pyramid you start with a higher number of reps and a lesser amount of weight and with each set you increase the weight while reducing the reps.Relative strength wave Set 1 – Strength zone middle Set 2 – Strength zone low end Set 3 – Strength zone low end Relative strength wave Beginner Intermediate 7 reps 5 reps 6 reps 4 reps 4 reps 2 reps 7 reps 5 reps 6 reps 4 reps 4 reps 2 reps
Set Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Advanced 3 reps 2 reps 1 reps 3 reps 2 reps 1 reps
Pyramid loading The pyramid schemes are somewhat outdated but can still be used when training for muscle size (not so much when training for strength).

They either: Cause too much fatigue to make the heavy set effective (regular pyramid scheme) Start heavy too soon. is less problematic and should be the preferred pyramid pattern if one chooses to use one. Yates actually performed up to 5 sets of an exercise but only the last one was a true limit effort. when the CNS is not properly activated (inverted pyramid) The double pyramid. This is the type of loading scheme used by Dorian Yates among other.
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. It is often believed that Yates trained using a HIT or Heavy Duty program in which one performs only one set of an exercise to failure. which is somewhat similar to wave loading. This means that only the last 1-2 sets are actually true work sets while the other 2-3 are progressive warm-ups (they still have a training effect though). This is not so. This method is interesting when training in the functional hypertrophy zone because it allows one to get his CNS and muscles geared up for a limit effort gradually without causing too much fatigue (which would impair the limit effort). Flat pyramid loading This method is somewhat similar to regular pyramid loading in that the load is progressively increased with each set. However the number of reps stays the same.Inverted pyramid loading
Set 4 Set 3 Set 2 Set 1
10 @ 70% 8 @ 75% 6 @ 80% 4 @ 90%
Double pyramid loading
Set 5
12 @ 65% Set 4 Set 3 Set 2 6 @ 80% 4 @ 90% 6 @ 80%
Set1
12 @ 65%
There are two problems with pyramid loading schemes.

After a plateau you can start another one either of a higher intensity or of a lower intensity level. if a trainee has been on a high volume routine for 6-8 weeks. The following table illustrates what a flat pyramid scheme might look like: Set Set 1 Set 2 Set 3 Set 4 Set 5 Beginner 10 reps @ 50% 10 reps @ 55% 10 Reps @ 60% 10 Reps @ 65% 10 reps @ 70% Intermediate 8 reps @ 55% 8 reps @ 60% 8 reps @ 65% 8 reps @ 70% 8 Reps @ 75% Advanced 6 reps @ 60% 6 reps @ 65% 6 reps @ 70% 6 reps @ 75% 6 reps @ 80%
Plateau loading Plateau loading is somewhat similar to pyramid loading except for two differences: There isn’t as many different steps More than one set is performed at each step You basically perform different plateaux (2 to 4) each one having 2 sets at the same training load and reps. It is a nice change of pace when one has been doing high volume training for a long time though. Here are some examples: Example of a simple progressive plateau Beginner Intermediate Advanced 12 reps 10 reps 8 reps 12 reps 10 reps 8 reps 10 reps 8 reps 6 reps 10 reps 8 reps 6 reps 8 reps 6 reps 4 reps 8 reps 6 reps 4 reps Example of a simple regressive plateau Beginner Intermediate 8 reps 6 reps 8 reps 6 reps 10 reps 8 reps 10 reps 8 reps 12 reps 10 reps 12 reps 10 reps
Set Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Set Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Advanced 4 reps 4 reps 6 reps 6 reps 8 reps 8 reps
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. For example. including 3-4 weeks of flat pyramid loading with a low volume of work will enable the body to recover from the previous bout of high volume work and a surcompensation effect will occur.However in most cases the “effective volume” (EV): the number of reps that are tough enough to cause an adaptation is too low. This is called delayed adaptation.

There are three principal ways of planning tempo: 1.Set Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Example of a double progression plateau Beginner Intermediate Advanced 10 reps 8 reps 6 reps 10 reps 8 reps 6 reps 8 reps 6 reps 4 reps 8 reps 6 reps 4 reps 12 reps 10 reps 8 reps 12 reps 10 reps 8 reps
I personally prefer the double progression plateau because it allows you to be properly prepared for the heavier sets while not being too fatigued to perform well. In most cases the concentric/lifting portion of a movement should always be either fast or explosive while the eccentric/lowering phase should either be controlled or slow. Tempo simply means the rhythm at which you are performing an exercise. it might become impossible to continue the set with the prescribed tempo but it would be possible to perform a few more reps using a non-specific tempo. popularized by Charles Poliquin. 3. Each of the three digits represents the length in seconds of one phase of the exercise. 5. First I’d like to say that I’m not such a big fan of prescribing exact tempos. b) controlled (2-4 seconds). 2. I find that it can hamper exercise performance as the trainee is focused on counting his tempo timing. Tempo of an exercise First a little recap about tempo. c) fast (1-2 second) or d) explosive (as fast as possible). But once past the beginner stage I much prefer tempo method no. Not planning it at all … this is the “just lift the damn bar” school of thought. In that case a movement’s phase can either be a) slow (4-5+ seconds). Still. The 3-digits method is represented by a number such as 302 or 401 (these are just examples). I personally think that when planning session geared at developing limit strength (thus using big weights) this is the way to go. I also find it unpractical because as the set progress and fatigue sets in. Giving a general recommendation. The preceding applies when one is training to build muscle mass.2. This method will be illustrated in a few moments. Using a 3 or 4 digit number to precisely prescribe the movement rhythm. as it forces them to control their movement. Should the trainee stops when he cannot respect the prescribed tempo even though he can still do some work? With beginners precise tempo recommendations might be good. First the 3 digit one. The first digit represents the length of the eccentric (lowering) phase the second
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. some peoples like the use the 3-4 digits tempo prescription so I might as well explain how it works anyway.

Concentric in 2 sec. Eccentric in 4 sec.
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. The first three digits mean the same thing as in the 3-digits method. Concentric in 2 sec.represents the length of the pause between the act of lowering and lifting the weight while the third digit represents the length of the concentric (lifting) phase.
The 4-digits method is very similar except for the addition of a fourth digit indicating the time interval between the completion of a repetition and the beginning of a new one. For example:
312
TEMPO
Transition in 1 sec. Eccentric in 3 sec.
4 121
TEMPO Transition in 1 sec. For example:
Transition in 1 sec.

not necessarily the third phase of the exercise. especially when talking about the length/speed of the eccentric phase of the movement. not necessarily the phase which comes first in the exercise and the third number refers to the concentric portion. A 301 tempo could be confusing to some trainees: do I execute the first phase (concentric) in 3 seconds or is it in 1 second? Let me illustrate:
1st phase : concentric
2nd phase : transition
3rd phase : eccentric
If we were to prescribe the tempo according to the order of the phases it might look something like 103 when in reality we should write down 301 because the digits are not ordered based on which phase comes first but rather by eccentric phase (first digit). You thus get a double growth stimulus! 6. The first number refers to the eccentric portion of the movement. Take the lat pulldown for example: the concentric phase comes first in the movement (not the eccentric phase) while the eccentric phase is third (instead of being first). Length of the rest intervals When training only for muscle growth you should always aim to reduce the length of the rest intervals so that you’ll increase the density of your training. an individual should always try to lower the weight slowly or under control (so 3-6 seconds) but attempt to lift it as fast as possible. exercise tempo can be an important variable when training for hypertrophy (muscle size) because it can greatly change the training stimulus. It thus becomes obvious how confusing it can become for a beginner to training. When training for size gains. This way we maximise the time under tension factor by increasing the length of the eccentric phase and we maximise intramuscular tension by increasing the force output during the concentric portion of the lift (by increasing the acceleration factor). That having been said. transition (second digit). concentric phase (third digit). This is the trigger to several growth producing and fat burning hormonal responses. Still.Besides the limitations presented above there is yet one more difficulty when it comes to the “digits” methods of tempo prescription. you don’t want to
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.

Well. While most compound (multi-joints) exercises should be performed with free-weights. Free-weights exercises tend to involve more supporting muscle groups than machines. For more than 40 years training fanatics have been arguing about the superiority or machines over free-weights and vice-versa. That’s not to say that machines don’t have their place in a training program. variable resistance machines. So that argument by pro-machines is moot. Both sides seem to have valid arguments. There are also numerous apparatus on which one can train: barbell. Any type of work against an external resistance carries its risks. they allow a trainee to increase his training volume without risking CNS overload. All of which are very important for athletes. it’s an advantage. some isolation work can be performed on machines or a cable/pulley station. if one wants to build a lot of muscle fast. Exercise selection There are literally hundreds.take rest intervals that are so short that you must decrease the weights you are using. 6. first of all the “safety” issue is not entirely true. There is a trade-off however: machines. kettlebells. a) Machines vs. One is not safer than the other. etc. by locking you in a constant movement pattern. Free-weights give you the possibility to perform many exercises while with machines you are normally limited to 1-2 movement per station. greatly increase the risk of overuse injuries. Sure you reduce the risk of injury causes by a loss of control of the bar. free-weights This has been a debate for as long as training machines have hit the market.
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. of exercises to choose from when one decides to build up his body. Obviously when training for strength or power this is not sufficient as we want to use long enough rest intervals so that both the muscles and nervous system are recovered. plate loaded machines. Some will see this as a disadvantage (less muscle isolation) but in reality. This normally requires 3-5 minutes. Free-weights do offer several advantages over machines: They require the trainee to control the weight in a tri-dimensional space while machines guide your movement. dumbbells. machines are not necessarily safer than freeweights. So free-weights will improve special orientation. When training for hypertrophy you should start with rest intervals ranging from 60-120 seconds gradually working your way down to 30-45 seconds over time. body control as well as strengthen the all important stabilization muscles. cable/pulley stations. So it’s no wonder that most trainees can be overwhelmed or even confused when it comes to choosing the proper exercises. if not thousands. Since these last two apparatus are almost stress-free on the nervous system. the machine camp argue that machines are safer because it’s a controlled environment and are just as effective as free-weight because the muscles cannot make the difference.

To that you can add assistance isolation exercises performed with free-weights and auxiliary isolation exercises performed on machines or cable/pulley station. it’s possible to overdevelop some muscles groups while others are left relatively un-stimulated. military press. your body will rely on the shoulders and triceps to do most of the work while the pectorals will not be fully stimulated. squat. Multi-joints movements have a tendency of accentuating muscle imbalances. barbell rowing. This is because the body will always rely on its strengths to perform a certain task.b) Multi-joints vs. So if your quest for that muscular and aesthetic physique you will have to add some isolation work for your weakest body parts so that they can be brought up to par with the rest of your body. If you have very strong deltoids and triceps but a relatively weaker chest and you are performing a set of bench press.) or only isolation exercises? Some will say (rightly so) that you cannot build a lot of muscle mass by performing only isolation work while others will argue (also correctly) that performing only multi-joints movements might neglect some areas and overdevelop some others leading to a powerful but not necessarily aesthetic physique. etc. So the take home message is: Multi-joints free-weight exercises should be the bulk of your training program. However since these exercises involve multiple muscle groups at the same time. deadlift. isolation What is best when trying to build a muscular physique? Using only multi-joints exercises (bench press.
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. Both sides are right! If you want to build a very muscular physique there is no way around it: you must base your training on multi-joints exercises.

A period shorter than that cannot lead to significant. meaning that you plan each training block individually. You may establish the goals of 4-6 blocks in advance. chronic. it’s likely that you’ll end up with a room full of confused faces and blank stares. and how much research they did. Periodization of training is something simple. Several blocks can be planned in advance. positive adaptations. What are training blocks? Instead of a linear progression I prefer to use blocks of training. really! According to Freeman: “Periodization is simply dividing an athlete's training program into a number of periods of time. this form of periodization. Great if you are lecturing to a room full of Ph. You have four different loading schemes possible in block training:
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. A training block should not be shorter than two weeks (or two microcycles of 5-10 days). much more so than taking a simple concept and making it sound like rocket science. People seem to think that the only form of periodization is linear. but when you do so you only plan the individual training sessions one block at a time. linear periodization. or 1 block.Ds in exercise physiology. During a block the loading schemes change every week. Well. Many western authors are to blame because they make it look much harder than it actually is. This will allow the coach to adjust the program according to how the athlete responds. and that has similar training objectives. Generally a training block will either be 4 weeks in length or 8 weeks for a "double block". but the specific training to be used is planned 4 weeks. not so good if you are trying to actually teach people how to train! I personally like to make things simple. However the exercises stay the same for the whole block. at a time. has been seen as old news by its own creators for over 30 years! Yet many western “experts” still follow the dogma blindly. A block of training is simply a certain period of training that uses the same exercises. Most of the time they will do so because they want to showcase just how much they know. there’s this stigma of complexity that surrounds periodization. You change exercises with the start of each new block. I believe that taking a complex matter and making it easy to understand is a sign of intelligence. The heart of periodization is simple: make training an objective process” Nowhere is it stated that periodization must use a lot of complex graphs and statistical analysis. Each training block is its own functional unit. And nowhere is it stated that there is only one way to periodize a training program. going from a period of low intensity/high volume to a period of high intensity/low volume.“Training blocks: Periodization for Dummies”
When the words “periodization of training” are spoken. each with a specific training goal or goals. the same training means. For some odd reason.

The first 4 days of the week use a very low volume. understand that the exercises used stay the same during the whole duration of the block. With a four-week block you devote one week to each type of loading. no more than 50-60% of the volume of the base week. Block structure The most basic and easiest block to use is the four-week block. 4. Once again. This is the best way to develop optimum results with most athletes. but you change exercises each time you change blocks. as much as the athlete/bodybuilder can tolerate. The test is planned for the 5th day of the week. test on the 5th day
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. Unloading/Test: This is planned at the end of a training block and is used to test how much the athlete progressed and help decide on the upcoming block. The volume is lowered somewhat. 3. But the loads used are higher. The volume and intensity is low because all we want is to establish the current level of the athlete and to get him used to the exercises being used. to around 70-80% of that of the base week. Base loading: In this portion of the block the volume of training is maximal. The objective is to perform a very large amount of work. The most effective training block is as follows: Week 1: Introduction loading Week 2: Base week Week 3: Shock week Week 4: Unloading and test Here are a few blocks that I like to use: Athletic/Strength block for a very efficient nervous system Week 1: 3 x 5 (80-85% of max) Week 2: 3 x 5 (80-85% of max). 2. 3 x 4 (85-90% of max) Week 3: 3/2/1/3/2/1 (90% / 95% / 100% / 92% / 97% / 102%) Week 4: 3 x 3(85-90% of max) for the first 4 days. Introductory loading: This is where you introduce the athlete to the training methods and exercises that will be used in the whole training block. Shock loading: If the base loading week is based on a lot of volume. but maximal for the test day. After the test day you have two days of complete rest.1. On this day you will test your maximum on 3-4 different exercises (if you compete you test your competitive movements). The fact that more intensity is used will lead to more functional adaptations. The fact that more sets are used will lead to more structural adaptations. the shock loading portion is based on using a lot of intensity. The intensity is 5 to 10% inferior to the shock week.

3 x 8 Week 3: 8/6/4/8/6/4 Week 4: 2 x 8. test on the 5th day Those are the two basic cycles I use with most of my athletes in the off-season and it has been shown to bring great strength and power gains. 2 x 3 Bodybuilding block for mixed fibers/average gainers Week 1: 3 x 10 Week 2: 3 x 10. Depending on the type of client I will use one of the following schedules: Athlete Day 1: Lower body Day 2: Upper body Day 3: Off Day 4: Lower body Day 5: Upper body Day 6: Off Day 7: Off
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. However. 3 x 6 Week 3: 7/5/3/7/5/3 Week 4: 2 x 6. 2 x 5 Bodybuilding block for slow-twitch dominant/hard gainers Week 1: 3 x 15 Week 2: 3 x 12. 3 x 4 (85-90% of max) Week 3: 5/3/2/5/3/2 (85% / 90% / 95% / 87% / 92% / 97%) Week 4: 3 x 6(80-85% of max) for the first 4 days. 3 x 10 Week 3: 10/7/5/10/7/5 Week 4: 2 x 10. this is for athletes and strength development. 2 x 6 You’ll notice that I did not give percentages for the bodybuilding blocks. The workouts With blocks of training I like to use 4 sessions per week.Athletic/Strength block for a lesser nervous system Week 1: 3 x 8 (77-82% of max) Week 2: 3 x 8 (77-82% of max). that’s because when planning a bodybuilding training I recommend using a load close to your best (for the plan number of reps) at all sets. For bodybuilding purposes the same approach can be used and it becomes: Bodybuilding block for fast-twitch dominant/easy gainers Week 1: 3 x 8 Week 2: 3 x 8.

abdominal work Day 4: Zottman curl. incline press. dips. 1 arm rowing Bodybuilder Day 1: Low incline dumbbell bench press. Obviously. overhead cable triceps extension. but it’s best to change at least 3 out of 5 for optimum results. However there are some times where I will use more volume or more intensity depending on the needs and capacities of the athlete. lunges. barbell rowing Day 2: Full back squat. jump squat (light) Day 5: Push jerk. The guidelines I gave are those of my “workhorse” blocks. sets and intensity can vary depending on the goal of the athlete. lunges Day 2: Bench press. You can use equivalent exercises if you feel more comfortable with other choices. bent over lateral raises These are the exercises for one block of training. Changing blocks When you change blocks you must first choose new exercises. push press. 1-arm cable lateral raises.
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. You do not have to use all new exercises at each block. leg curl. hammer curl. seated rowing. The amount of reps. each of the exercises respect the loading (sets. power clean from blocks. flat flies. incline lateral raises. preacher curl. overspeed chins (with partner help). seated rowing/chins Day 4: Power snatch from blocks. If you understand the structure of a 4-week block you can easily manipulate volume and intensity according to the needs of the athlete while still respecting the basic principles of block loading. A good exercise selection could go something like this (these are just suggestions): Athlete Day 1: Full back squat. the exercises should change after the 4 weeks. these are just examples of possible exercise choices. Bent press. EZbar lying triceps extension Day 6: Alternate dumbbell shoulder press. reps. and intensity) guidelines for the week. those that I will use most of the time. barbell rowing. Romanian deadlift. Romanian deadlift. front squat.Bodybuilder Day 1: Chest and back Day 2: Legs and abs Day 3: OFF Day 4: Biceps and triceps Day 5: OFF Day 6: Anterior/medial deltoid and rear deltoid Day 7: OFF The exercises At each workout 4-5 exercises should be used. ballistic bench press (light). 1-leg back extension.

Types of blocks There are three general block divisions. the objective is to increase the size of the muscular structures (muscle and tendons). it includes the most effective bodybuilding methods (see the chapter on bodybuilding tips for some ideas). For the purposes of this book only the first division of blocks will be explored. another one to speed development (speed block). each having several types of blocks. I will briefly discuss each type of block as well as give you the proper block sequence depending on the type of athlete. During this phase power exercises comprise 50-70% of the training volume while limit strength work accounts for 20-30% and hypertrophy work for 10-20%. power block and hypertrophy block. Basically.
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. Hypertrophy block: The hypertrophy block is also termed a “structural block. 50-70% of your training volume is spent on hypertrophy work. track work.” This means that you use a wide array of training methods situated on the whole force spectrum (see the chapter on training methods for a complete listing of these methods) with an emphasis on ballistic work. The special-strength work category can have several types of blocks. high-volume/controlled eccentric and isolation exercises are used a lot. another one to power development (power block). strength work will constitute around 75% of the total training volume while 15% will be dedicated to power work and 10% to hypertrophy.” Quite simply. The divisions are: special-strength work.Block objectives As I mentioned. Now. the correct arrangement of the blocks will vary. Even during a phase where there is a certain emphasis you still try to maintain (or even improve) other physical capacities. and sport work. just because a certain quality is emphasized during a block doesn’t mean that you do not include work for other capacities. during a block the goal(s) is/are stable. But generally speaking each training block should only have one general objective.” Meaning that a large volume of work is dedicated to improving limit strength in all of the muscle groups. During this type of block. limit strength work accounts for 20-30% and power work for 10-20%. Strength block: A strength block is also called “concentrated strength loading. The most common being: strength block. During this phase. Meaning that one block might be devoted to strength development (strength block). Power block: A power block can also be called “conjugated-sequencing loading. speed-strength and strength-speed work. And depending on what type of activity an athlete does. and yet another one to hypertrophy (hypertrophy block).

or periodization. can be more complex than that. We know that periodization is one of the keys to optimal athletic performance. however. few really understand how to design a periodized program.Arrangement of blocks Different types of athletes will benefit from different block arrangements. This is especially true if one compares bodybuilders with most types of competitive athletes. Conclusion Obviously training planning. The following sequencing of blocks is a good starting point: Bodybuilder Block 1 Block 2 Block 3 Strength Hypertrophy Hypertrophy Powerlifter Block 1 Hypertrophy
Block 4 Strength
Block 5 Block 6 Hypertrophy Hypertrophy
Block 2 Strength
Block 3 Strength
Block 4 Power
Block 5 Strength
Block 6 Strength
Olympic lifter Block 1 Block 2 Hypertrophy Strength
Block 3 Power
Block 4 Strength
Block 5 Power
Block 6 Power
Anaerobic athlete (e. With block training you can have access to the benefits of periodization without the complexity! It's a win-win situation!
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. But I believe that block training is an easier way to periodize one's training.g. By its simplicity this approach is sure to bring you optimal results. It is a much simpler method than a lot of other schemes and thus it makes periodization available to almost everybody. hockey or football player)* Block 1 Block 2 Block 3 Block 4 Hypertrophy Strength Power Hypertrophy
Block 5 Strength
Block 6 Power
*This obviously excludes track and sport divisions which also play an important part in the planning process.

These methods are said to be intensive. This is the official and accepted scientific definition of training intensity. it has nothing to do with muscle fatigue or the subjective feeling of training hard. If you were to use a percentage planning system and it calls for 3 x 6 at 80%. I use them myself sometimes for guideline purposes. and being intense. Training intensity refers to the load used compared to what you can use at your best. Intensiveness would refer to methods which cause a lot of fatigue (e. 3 x 6 at 80% will be very easy for a slow-twitch dominant individual but almost impossible to a fast-twitch very dominant. which ensures optimal.“Intensity. however the intensity of the load is not necessarily high in the true sense of the word.g. For example. The RM system means that you should use as much weight as possible for a set number of reps. the training load is adjusted to your current capacities. Still.). if you are tired or sick. supersets. When planning the training of athletes or bodybuilders you must always use the scientific definition of intensity. and intense”
There are a lot of conflicting definitions of intensity. it was based on the average guy. but not excessive stimulation. the RM system is more adequate in my opinion. Autoregulating means that the training intensity is adapted to your current capacities. etc. Another problem with the percentage system is that slow-twitch dominant and fast-twitch dominant individuals cannot perform the same number of reps at any given percentage. Being intense is a subjective feeling of how hard you are training and should not be confused with intensity. intensiveness. it will be too heavy and you won’t actually be able to complete the sets. In others it will be equated to the amount of muscle fatigue produced by a set. drop-sets. while on other days. the RM system is much better and makes training planification that much easier. For example if you can bench press 400lbs for one rep and you are using 300lbs for your set you are working at an intensity level of 75% (300 x 100 /400). This form of intensity planning is superior to the percentage system because it is autoregulating. For example an intensity level of 6RM means a load that you can do 6 times (but not 7) in good form. Yet other sources will claim that intensity is associated with “the burn. training intensiveness. some people like to use percentages.” One must make the distinction between training intensity. Charles Poliquin had a rep/percentage chart in his “Poliquin Principles” book. on a good day it can actually be too easy to give you optimal stimulation. It did not take into account that depending on the individual’s fiber dominance the percentages for each rep range will vary. You do not have to use percentages though. As you can now see. In some places you will find training intensity defined at the percentage of the maximum capacities. While it was good.
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. By using a 3 x 6RM planning.

However if you like to use percentages to plan your training I suggest that you use this table instead of the old one. 2003
As you can see in this table. Using 60% on the squat will probably be a breeze while it will probably get you killed if you use the same load on the jump squat.
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. At least you can tailor it to your (or your athlete’s) fiber dominance. utilizing percentages is not as effective as using the RM system because of the large variability of the results depending on the athlete’s fiber type. Intensity of the load for various types of exercises
The actual intensity to use is greatly influenced by the type of exercise you are using.Here is a modified chart based on the most recent findings as well as the info presented earlier in the book: Number of Reps 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 % for Fasttwitch dominant 100% 92% 87% 82% 79% 76% 73% 70% 67% 64% 61% 58% 55% 52% 50% 48% 46% 44% 42% 40% 39% 38% 37% 36% 35% % for Balanced fiber ratio 100% 95% 90% 87% 84% 83% 80% 77% 74% 71% 69% 67% 65% 63% 61% 59% 57% 55% 53% 52% 51% 50% 49% 48% 47% % for Slowtwitch dominant 100% 98% 96% 94% 92% 90% 88% 86% 84% 82% 80% 78% 76% 74% 72% 70% 68% 66% 64% 62% 61% 60% 59% 58% 57%
Christian Thibaudeau.

speed bench) Olympic lifts
55%
60%
65%
40-65%
65-80%
80-90%
90-100%
Classic strength exercises
55-70%
70-85%
85-95%
95-100%
Now. An Olympic lifter or powerlifter should stay in the high and very high intensity zones for most of their training year. A bodybuilder should spend most of his training time in the moderate and high intensity zones with an occasional cycle of very high intensity loading.
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. jump squat = back squat. depending on your goal you may select one or several intensity brackets to use in your training. with some low and moderate intensity sessions to allow for maximal recovery. ballistic bench press.)
Low intensity 5-10% of maximum corresponding full lift (e.g. ballistic bench = bench press) 50%
Moderate intensity 10-15%
High intensity 15-20%
Very high intensity 20-25%
High acceleration classic exercises (speed squat.Type of exercise Ballistic exercises (jump squat. An athlete should use all 4 intensity zones in his yearly program. etc. not necessarily all at once though.

So in that regard. The real key is the succession of a loading phase and an unloading phase. it's been around for quite some time (Bompa's books. Supertraining and many others talk about it). Some sessions will require 48 hours. If it were true then any training session would require 48 hours before full recovery is accomplished. the 48 hours rule doesn't make much sense at all. But the recent work of Verkhoshansky on concentrated loading indicate that a greater training effect can be achieved if the athlete never fully recovers during his loading weeks (first 3 weeks of a training block) and allowing a rebound adaptation during an unloading week (very low volume). training without full recovery for more than 3-4 weeks is counterproductive. Oh. But from what I can remember this is based on extensive endurance work research. From experience. only training when fully recovered is not optimal for the fastest gains. not strength training. or even advisable? It would seem logical to say yes. Verkhoshansky indicated that the greater is the loss of capacities during the loading period (meaning imcomplete recovery during the training cycle) the greater will the rebound be after an a unloading week. most athletes can train at a level that require 24-48 hours before full recovery is achieved.
Using a succession of a 3 weeks high loading phase and a 1 week unloading phase
Baseline
Loading period
Unloading period
Post-block period
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. If you think about it.“Should I stay or should I grow?”
A lot of authorities have been saying that after every training session a muscle needs 48 hours to recover. I don't really know where that 48 hours figure comes from. This isn't so. so 3 training sessions per week are optimal. others might only require 12-24 hours and some may take as much as 72 hours. However. But this brings two other points that I’d like to address: 1) Is constant "full recovery" necessary.

Who’s right? Everybody is! However to progress optimally you must take some precautions when planning training frequency. There is 48-72 hours between both upper body sessions and 48-72 hours between both lower body sessions. A very hot subject in the realm of Irondom is the number of training days per week should you devote to each muscle group when you want to gain as much muscle as possible. The precautions will allow you to avoid the various pitfalls that await you. However there will still be a systemic fatigue build-up (albeit lower than if you were to train the whole body at each time) which can trigger the rebound adaptation talked about earlier. even if there is less than 48 hours between both workouts is it possible to train with a high quality? You bet your ass that it is! That's why with my athletes I use 4 weekly sessions.
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. Simply put if you train with a high volume and do not give your body enough time to recover you will not progress. Some say train each muscle group once per week. Seldom can you do both! If you train a body part with a lot of sets and reps you will need more than a few days to recover. First pitfall: Training too much and too often You can either train a lot during a session or train often. you only recover enough to avoid regressing but you do not have large gains. As you can see in the graphic. So somebody who likes to train a muscle group twice or three times per week should not use the same volume per session as someone who is only training each muscle group once per week.Allowing full recovery after each session
Baseline
Training stress
Training stress
2) Is the 24-48 hours rules applicable to training the same muscles groups or the overall body? If one is to train the lower body on day 1 and upper body on day 2. others will say twice and some even recommend training each muscle group three times per week. Two lower body sessions and two upper body sessions.

but will soon return to baseline. but then the gains are lost because of involution/detraining. as you increase the training frequency you must decrease volume. This is called “involution”. the volume per session must be high. However if you choose to train each muscle group only once per week.
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. If you allow too much rest between two training sessions for a same muscle group. On the other hand. you will improve. However the proper training frequency is dependant on the volume per session. This is illustrated in the following graphic: during the training session your capacities diminish only to improve during the recovery period.Second pitfall: Not training enough or not frequently enough If you have more than 5 days between workouts of a same muscle group you need to use a relatively large training volume per session. you will loose much of your gains. Why? Because if you allow too much rest for the stress you placed on your body. If you use a very large training volume in one session you will not suffer from involution if you have 5-7 days between workouts for the same muscle group.

When you add weekly training sessions do not double or triple total weekly volume. if you do 120 total reps per muscle group per week you can do either 1 session of 120 total reps. For example. The next three graphics shows how your body will react to properly planned once per week. this will lead to stagnation. a) Properly planned once-per week session for each muscle groups
b) Properly planned twice-per week sessions for each muscle groups
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. 2 sessions of 60 reps or 3 sessions of 40 reps. twice per week and three times per week sessions.Dividing volume not adding it For maximum progress regardless of how many weekly sessions you have for each muscle group you should do the same weekly training volume.

Step 1.
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. Selecting the appropriate weekly volume.c) Properly planned three times per week sessions for each muscle groups
How to plan volume The following graphics illustrate how to set up training volume depending on your fiber type dominance and the number of weekly workouts per muscle group.

Step 2. How to divide the total weekly volume into sessions
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.

Step 3. Selecting the proper training split a) If you train each muscle group once per week First option:
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.

Second option:
Third option:
b) If you train each muscle group twice per week First option:
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.

if you train each muscle group three times per week the volume must be very low to prevent overtraining.Second option:
c) If you train each muscle group three times per week First option:
The take-home message The important thing to remember is that the optimal training volume in a single session will vary depending on how many times you train each muscle group per week. But beware of the pitfalls that wait to stop your progress dead in its track!
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. If you train it once the volume per session must be very high to prevent involution. When properly planned. On the opposite side. each type of frequency will yield great results.

“Two of a kind: How to make twice-a-day workouts work for you”
I have a confession to make: I don’t really like being in the gym. That’s right, despite the constant attention from the many vixens there and my love for the iron game, I just can’t wait to get out of there! That’s why I personally love to train twice a day. Wait a minute, you just said that you hated being in the gym, then why train two times in one day? Well, using twice-a-day workouts allow me to use very short sessions each time. I prefer to do the same amount of work (or only slightly more) in two short sessions than in one big workout. There are several advantages to this: 1. It’s harder to loose motivation, being in the gym for only 25-30 minutes doesn’t give you time to get bored! 2. Your overall work quality is much higher. By splitting your workload in two daily sessions you are fresher for the second half of the workout, which means greater gains. 3. You burn more calories. A recent study by Almuzaini et al. (1998) found that when the same volume of work is divided into two sessions, the total amount of calories burned is greater (mostly due to a higher, more sustained post-exercise oxygen consumption). So for individuals wanting to gain a lot of muscle, this will make it possible to eat more good food without gaining as much fat. And for individuals looking to get ripped, well, the advantage is self-evident! 4. When you perform the same amount of work divided into two sessions you can recover faster from the workload and thus progress at a more rapid pace. 5. Fast-twitch individuals and peoples with an efficient nervous system seem to respond much better to split training than to one, longer session. 6. You can see twice as many vixens in the same day! Now, twice-a-day sessions seem to be the Holy Grail and in some sense it can be. However it’s easy to abuse such a method. Many peoples will make the mistake of actually doubling their workload, doing two big sessions instead of two small ones. This is one of the fastest ways to stagnation. When doing twice-a-day sessions the first workout should be no longer than 30-40 minutes and the second one between 20 and 30 minutes in length. Another classic mistake is to work on the same physiological facet in both sessions. To make the most out of twice-a-day sessions you should vary the type of demand you place on your body. I found that having a functional emphasis in the morning session and a structural emphasis in the evening session to be the best way to train. A final mistake that peoples make is to work different body parts on each of the two sessions of a same day. This is a mistake. All it does is actually reduce the recovery time

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that each muscle group receives (each muscle’s turn comes back faster). Furthermore, since you only use a very low volume of work at each session, doing different body parts on each session will actually reduce the training effect. So how can I make it work for me? If you respect the following guidelines you should benefit greatly from twice-a-day sessions, if you do not respect them, well, train at your own peril! : 1. Train for no more than 30-40 minutes in the first session and no more than 20-30 minutes in the second. 2. Train the same muscle in both daily sessions. 3. Include more functional-oriented training in the first session of the day. This means heavier weights, more acceleration or more complex exercises. 4. Include more structural-oriented training in the second session of the day. This means more volume, less weight and a slower tempo. 5. Use a good post-workout drink after every session. The best product available is Surge for this purpose. 6. Train each muscle only once a week. You can pair muscles groups and train 4 days per week or only work one muscle per day and train 6 days per week. A sample program This is an example on how you can structure twice-a-day training for maximum muscle mass gains. This routine will be effective for 4 weeks, after which you should change the exercises around. Day 1: Upper back AM workout Exercises Sets 5 Weighted chin-ups 5 Barbell rowing 4 Seated rowing

This is a schedule suited for individuals who obviously have a lot of time to train. It looks like a lot of work, and in a sense it is. However each muscle group will have 7 days to recover so you can progress, and progress very well on this schedule. If you only want to train 3-4 days per week you can couple some muscles together, as long as you stay within the duration guideline. Conclusion on twice a day workouts Twice-a-day workouts are an advanced technique and it is not for everybody. But if done properly it is very effective and will allow you to gain a lot of muscle mass while staying leaner. If you want to try this technique I suggest that you start with a 4-weeks test drive to see how your body handles it. From there you can decide if you can thrive on this method. From experience, individuals with a short temper and a boiling character do very well on this method while more “stable”, calmer individuals benefit a bit less from twicea-day workouts. But if it suits you, it will help you reach an important level of muscular development much faster than you thought possible.

“Ideal rest intervals”
Recently a lot of attention has been given to rest intervals. Some experts advocating short rest intervals to maximize the hormonal response to training or to get an athlete used to producing force while fatigued. Another group will prefer to use longer rest interval to allow for maximum muscle and nervous system recovery between sets so that performance can be maximized. So which one is it?
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Well. The following tables will be helpful. once again it depends on your fiber dominance and your training goal! A slowtwitch individual will require less rest for a similar workload than a fast-twitch one. Adequate rest intervals for a mixed fiber type Type of Recommended Effect of RI Effect of RI adaptation rest intervals on physical on neural recovery recovery
60 seconds Incomplete: important accumulation of muscle fatigue Incomplete: some residual CNS fatigue
Effect of RI on hormonal response
Important increase in growth hormone
Overall effect
Hypertrophy work
90 seconds
120 seconds
Incomplete: some accumulation of muscle fatigue Complete
Complete
Significant increase in growth hormone Slight increase in growth hormone
Very effective at stimulating sarcoplasmic hypertrophy. increasing fat loss and good to increase nutrient uptake by the muscles Very effective at stimulation total hypertrophy Most effective at increasing functional hypertrophy with some significant strength gains Good to increase strengthendurance and get more hypertrophy gains from strength work Possible upregulation of the neural drive to palliate for the residual fatigue Maximum effort potential on each set Hyper-activation of the nervous system via a significant potentiation effect Possible upregulation of the neural drive to palliate for the residual fatigue Maximal effort potential on each set
Complete
120 seconds
Incomplete: some accumulation of muscle fatigue
Incomplete: important residual CNS fatigue
Slight increase in growth hormone and free testosterone
Strength work
150 seconds
Complete
Incomplete: some residual CNS fatigue
Slight increase in free testosterone
180 seconds
Complete
Complete
180 seconds
Complete
Incomplete: important residual CNS fatigue
Significant increase in free testosterone Slight increase in growth hormone and free testosterone
Power work
210 seconds
Complete
Incomplete: some residual CNS fatigue
Slight increase in free testosterone
240 seconds
Complete
Complete
Significant increase in free testosterone
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.
Table 1. Somebody who trains to gain muscle mass will benefit from shorter rest intervals than someone training for strength and power.

The trick is to choose rest intervals that better suit the needs and goals of each exercise.Table 3.
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. Adequate rest intervals for a slow-twitch dominant type Type of Recommended Effect of RI Effect of RI adaptation rest intervals on physical on neural recovery recovery
30 seconds Incomplete: important accumulation of muscle fatigue Incomplete: some residual CNS fatigue
Effect of RI on hormonal response
Important increase in growth hormone
Overall effect
Hypertrophy work
60 seconds
90 seconds
Incomplete: some accumulation of muscle fatigue Complete
Complete
Significant increase in growth hormone Slight increase in growth hormone
Very effective at stimulating sarcoplasmic hypertrophy. increasing fat loss and good to increase nutrient uptake by the muscles Very effective at stimulation total hypertrophy Most effective at increasing functional hypertrophy with some significant strength gains Good to increase strengthendurance and get more hypertrophy gains from strength work Possible upregulation of the neural drive to palliate for the residual fatigue Maximum effort potential on each set Hyper-activation of the nervous system via a significant potentiation effect Possible upregulation of the neural drive to palliate for the residual fatigue Maximal effort potential on each set
Complete
90 seconds
Incomplete: some accumulation of muscle fatigue
Incomplete: important residual CNS fatigue
Slight increase in growth hormone and free testosterone
Strength work
120 seconds
Complete
Incomplete: some residual CNS fatigue
Slight increase in free testosterone
150 seconds
Complete
Complete
150 seconds
Complete
Incomplete: important residual CNS fatigue
Significant increase in free testosterone Slight increase in growth hormone and free testosterone
Power work
180 seconds
Complete
Incomplete: some residual CNS fatigue
Slight increase in free testosterone
210 seconds
Complete
Complete
Significant increase in free testosterone
As you can see any type of rest interval can have a positive effect on the training effect.

Short tips that you can use in any training program to increase muscle mass
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.CHAPTER 10
Bodybuilding tips
In this chapter …
.

I will recommend five simple methods to help you maximize training quality. It’s quite simple. using sloppy form. I’m going to give you a few tips that may help you in your quest to gain more muscle. What gives? Well it turns out that our muscular chum has understood that quality of muscle contraction is often more important than the load used. if you keep using those pink. simply increase the amount of weight you can lift during your sets.24721). with a fantastic physique. The guy dresses like a bodybuilder but actually looks like a tubbybuilder! His training style is characterized by using way too much weight on his sets. I’m not diminishing the importance of using heavy weights. In the fully contracted portion of the range of motion you must flex your muscle as hard as
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. huge rippling muscles. Intrigued? Well read on! Method 1: Maximal Static Contraction (MSC) Don’t worry. plenty of times! Ironically most of the time it comes out of the mouth of a fat slob who will not get laid in the next century. Therefore. On the other hand you will see some other guys. he can lift a lot of weight (if you can call it that) but he has a physique reminiscent of Homer Simpson. when gaining muscle mass is concerned. and mauve weights forever chances are that you will develop about as much muscle mass as a coat rack. I also believe that increasing the quality of every single repetition of every single set is the absolute fastest way to a muscular physique. density to no end. I’m not talking about that goofy “Power Factor” method in which you are supposed to grow like a weed using only partial repetitions (the authors themselves must have been inhaling the above-mentioned weed).” I’ll tell you. However. I truly believe that using these methods when training for size (strength and power are another animal altogether) can cut in half the time it takes you to add a lot of muscle to your frame. our favorite cartoon character. minding their own business. fuchsia. What I am talking about is maximizing intramuscular tension during the whole contraction. One way to do so has long been known as “the peak contraction” (or Weider principle no. this section is going to be a little bit on the light side. I thought that I would give your brain a short break before we go on. I do believe that phases of heavy lifting are necessary to stimulate maximum muscle gain.“And now for something completely different”
Phew! Those last few chapters sure were dense in information weren’t they? By now your head is either spinning out of control or you’re about to figure out the secret of the universe! Being the good guy that I am. Oh. Increasing the quality of each muscle contraction requires a lot of focus because you must truly concentrate on fully contracting the muscle during every inch of every set. Now. How many times have I heard “to get bigger. Yet when you see them train they do not seem to heave as much iron as our plump friend from earlier.

You must contract so hard that your muscle is almost cramping! This maximal contraction greatly increases the average intramuscular tension during the set because you can generate more force in a maximal static contraction than during a sub-maximal (and even maximal) concentric contraction. etc. During the whole range of motion you must flex your muscle as hard as possible. On top of increasing muscle activation. The premise of this method is relatively simple. If you can innervate more motor units.) do not lend themselves to this principle as well as isolation exercises. It is theorized that this might be due to fascia stretching or an important tension on the stretched muscle fibers. there is some evidence that loaded stretching (as in this method) is a powerful muscle hypertrophy and hyperplasia stimulus. Recent neuromuscular research has found that the nervous system will activate more motor units in a muscle following a stretch. just won’t cut it as far a building a huge amount of muscle is concerned. more muscle fibers will receive a growth producing stimulus making your progress that much faster. but rather lifting exercises in which the range of motion is very important and in which the target muscle is fully stretched at one point in the movement. That means contracting hard on the concentric portion. To apply this method you should include at least 2-3 full range of motion exercises for each muscle and really stretch out at the beginning of each rep. imagine that your whole set is one big pose down. Method 2: Constant maximal tension (CMT) This method is closely related to the first one in that it also targets maximal intramuscular tension during the whole set. When training for size you should include this maximal static contraction (MSC) on every rep of every set of your isolation exercises: compound movements (bench press. squats. Method 3: Include some stretch movements I’m not talking about regular stretching exercises. but rather the effect of controlled stretching of a muscle on its activation. you must feel a stretch in the target muscle for this technique to be effective. as long as it goes up they feel that it’s a good rep.possible (maximum static contraction) and hold that contraction for 2-3 seconds. Simply lifting and lowering the weight. To do so. even heavy weights. deadlifts. contracting hard in the fully flexed position and contracting hard even as you lower the weight under control. You must use an intense focus to make sure that your muscle never relaxes one bit during the set. A lot of people (like our tubby buddy) simply heave the weight. When training for size this way of doing things is not okay! To get a maximal hypertrophy stimulus you must contract your muscles as hard as possible during the whole range of motion.
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. I’m not only talking about the stretch (or myotatic) reflex.

My favorite method to achieve a great pump is extended sets (extreme drop sets). If all you want is to gain quality muscle size. this will greatly enhance the mind-muscle link and will give you greater muscle control. Provided that you are smart people and read John Berardi’s stuff on pre-workout nutrition you will have a lot of amino acids floating around in your blood stream. You must focus on having a maximal contraction on every inch of every rep of every set. which means that when you get back to your normal bodybuilding routine you will be able to recruit and stimulate more muscle fibers for the same exercise.Method 4: The importance of the pump I’m going to kick a sacred cow here. This doesn’t mean that you should go for a maximal pump on all sets of all exercises. the quality of the execution of a movement is actually more important then the load. A lot of people will argue that a pump is not necessary to stimulate growth. They’re right! To stimulate growth it’s not necessary. But I do find that including a “pump set” at the end of a workout for a specific body part greatly increases the rate of muscle gain. It increases neural efficiency. Well guess what? An increased blood flow to a specific muscle will increase the amount of amino acids being pumped into that muscle and it will significantly increase amino uptake. Method 6: Quality. Method 5: Include some heavy lifting As I mentioned in methods 1 and 2. But to stimulate maximal growth it certainly is! Understand that during a pump the blood flow to the specific muscle being worked is greatly increased.
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. the gains from a subsequent bodybuilding program are a lot more important than if only a bodybuilding program is followed year-round. It is my experience that after a period of focusing on strength. achieving a good pump is important. just standing there pumping away is a complete and utter waste of your time. Thus you must respect methods 1 and 2 as much as possible. the load is not the most important factor in stimulating hypertrophy. and lots of it. On top of providing for a greater hypertrophy stimulus. quality. Obviously this will lead to more growth. including some form of heavy lifting periodically in a bodybuilding program is necessary for maximal gains. This demands an intense focus. This means a much greater anabolic (muscle building) response from training. That having been said. So one could focus on heavier weights early on in the training session and work up to more “pump stimulating” methods in the last portion of the workout. quality! For maximum hypertrophy gains as many reps as possible must be high quality.

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. On your last exercise you should use whatever method you can to get as big a pump as you can. 2. 3. Include a maximum static contraction in the fully contracted portion of isolation movements. still include some heavy lifting in your training plan. 4. Some of your exercises should include a loaded stretch in the starting position.To recap … In brief. 5. Flex your muscles as hard as you can during every single inch of each and every rep. follow these guidelines if you want to stimulate maximum size gains: 1. Despite all this advice.

was a step forward and still remains a top of the line bodybuilding program. However the distribution of those reps is vastly different from the original GVT program. but low intensity causes mostly non-functional hypertrophy and doesn’t require an intense neuromotor involvement. Enter Optimized Volume Training! The overview For OVT I kept the basic premise of doing 100 total reps per muscle group. That program alone is around 27 pages. For these reasons. This includes several effective bodybuilding programs.g. so you can’t say that you’re not getting your money’s worth!
“Optimized volume training”
Somewhere in the dreaded 1990s.This one is a new one: GVT neglects strength. . but very effective.Not enough emphasis on some muscles and some muscle functions. Call me crazy. That’s how I came up with a variation of volume training that will increase strength and functional hypertrophy alike. bench
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. . Simple. the second generation of GVT: GVT2K. show me something practical”
I will present several routine that I have used with my clients. yes.“Enough with the science Thibaudeau.Very high level of boredom. The premise was relatively simple: Pick a few exercises and do 10 sets of 10 reps. However it’s the last weakness that got me thinking. First difference: Every set is in fact a superset of two exercises working the same muscle group(s).Possible overuse injuries from such a high volume of the same exercises. However the program had some weaknesses. around 1995 to be precise. The first exercise in the superset is a big compound exercise (e. That article was written by an (at the time) up-and-coming star (Charles Poliquin) and really changed the way peoples train to gain mass. but for me to stay motivated I must have at least some fun in the gym! . To name a few of those weaknesses: . as it’s a time proven approach. experimenting and tinkering. the training world was introduced to a new form of bodybuilding training: German Volume Training. With GVT you cannot use many exercises because of the sheer volume would be too much! As a result you might develop some muscle imbalances. The reason is that the super high volume. In fact I’ve known several athletes who actually got weaker (in regard to their 1RM) on GVT even if they gained a lot of mass. Some of which were pointed out in TC’s “German Volume Training 2000”. I have also included a complete 12 weeks off-season program that I have used with my football players.

deadlift. even clean or snatch) and it’s done for 5 reps using as much weight as possible. we will employ two different supersets per muscle. Bent-over barbell rowing D2. But there is no rest between exercises in the same superset. the following has been proven very effective: Day 1: Chest and back
Exercise A1. This second exercise is also done for 5 reps. Third difference: In the original program the prescribed rest interval is 60 seconds. The following split is to be used: Day 1: Chest and back Day 2: Legs and abs Day 3: OFF Day 4: Biceps and triceps Day 5: OFF Day 6: Anterior/medial deltoid and rear deltoid Day 7: OFF While exercise selection can vary according to your preferences.press. each body part is only worked once per week. This will allow us to use 4 different exercises for a muscle group. Second difference: While in GVT all the 10 sets were on the same exercise. squat. Lat pulldown C2. rowing. 1 arm rowing D1. Bench press A2. which should take care of boredom and imbalances. Seated cable rowing Sets 5 5 5 5 5 5 5 5 Reps 5 5 5 5 5 5 per arm 5 5 Tempo 201 602 201 602 201 602 201 602 Rest intervals None 120 seconds None 120 seconds None 120 seconds None 120 seconds
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. Each superset being performed 5 times (50 total reps per superset). Incline bench press B2. but with a small load and a very slow tempo. Since we want to be able to lift a bit more weight we’re going to take 120 seconds in OVT. The second exercise in the superset is an isolation exercise for the main muscle being worked in the first exercise. Incline dumbbell flies C1. Flat dumbbell flies B1. Training split Because of the high demands of the program.

Load progression One of the keys to OVT success is the constant drive to increase the load on the first exercise of all supersets from week to week. This will literally make or break the program! Strive to increase the load but not at the expense of proper form! For the second exercise of each superset, load progression is not as important, its role is mostly to increase training volume and total time under tension. If you can increase the load in this exercise, great! But as long as you are progressing on the heavy exercise you’ll be fine. The important thing is to go as heavy as possible for the first exercise of a superset while using a light, controllable load for the second one.

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Conclusion I firmly believe that with OVT a new door has been opened as far as gaining size is concerned. Not only will it give you a lot of new muscle, that new muscle will be functional and you’ll have the strength to go with your size!

“Variable load sets: How to gain size, strength and speed all at once”
Now I’m going to present to you a relatively simple training technique along with two of its variants. It’s a method that’s very effective because it can target several different muscular and neuromuscular capacities at the same time. The method comes from the work of Gilles Cometti, a French sport scientist. Now, don’t go out screaming how there’s no strong Frenchmen! I must say that the method has been proven effective in several athletes. And if you can get past the Frenchman barrier, it will be very effective for you too! The method is an adaptation of what’s known as contrast training which refers to alternating between a slow set and a high speed set. The new method is called Insider Contrast. Simply because you do not alternate between slow and fast sets, but between slow and fast reps. Read on, it’s not as crazy as you think! Some logic We know that slow and fast training can have drastically different training effects. And we also know that light and heavy loads promote different adaptations. Fast training has a more important neuromotor component than slow training and heavy training increases strength more so than light training. In the old school method an athlete/bodybuilder would alternate periods of various types of training to develop his power, size and strength. Well, by combining explosive reps with heavy, slow reps and light slow reps you can get it all in one time! Furthermore, we also know that fast and slow exercises can lead to the recruitment of different muscles. An article by Dr.Tim Ziegenfuss (Short Topics no.2, T-mag issue 228) demonstrated how a fast curl increases biceps activation twice as much as the brachialis’ while a slow rep will have the opposite activation pattern. The Big Kahuna of insider contrast training This is my favourite variation of the IC method and it can develop power, strength and size all at the same time. Basically you do 2 reps with 85-90% of your max, followed by 3 explosive reps at 60% and by slow reps to failure with the same 60%.

This is a very intense method, one that should be used with care. Only 1-2 such sets are performed per exercise. The advantage of this method compared to the regular variation is that it will develop a little more muscle mass, more strength-endurance and powerendurance. The lazy man’s insider contrast training This variation is less painful but can still provide for a very powerful growth stimulus. I recommend this method as an introduction to insider contrast training as it’s easier to handle at first. You will still be able to develop good strength, size and power with this method. A typical set will looks like this: 2 reps at 80%, 2 explosive reps at 50%, 2 reps at 80% and 2 explosive reps at 50%. A set could look like this: The lazy man’s insider contrast Bench press (max 400lbs) Load 320lbs (80%) 320lbs (80%) 200lbs (50%) 200lbs (50%) 320lbs (80%) 320lbs (80%) 200lbs (50%) 200lbs (50%)

This form of IC training can be used for 3-5 sets easily. It is a great introduction to IC training and can provide for a very pleasing workout. For peoples simply interested in gaining a bit more strength, size and power this is certainly the best choice. Can I periodize the approach? Yes! A very good training cycle would look like this: Insider contrast block Week 2 Week 3 Big Kahuna Painful extended 3 sets of 4 exercises 2 sets of 3 exercises per session per session High difficulty Very high difficulty

This is a typical progressive loading/unloading approach that has stood the test of time. It also provides for a great training variety and lots of pain! I like to use an antagonist split for this method: Day 1: Chest and back Day 2: Legs and abs Day 3: OFF Day 4: Biceps and triceps Day 5: OFF Day 6: Anterior/medial deltoid and rear deltoid Day 7: OFF Obviously you can use a different split just as effectively. Conclusion This is yet one more weapon to add to your arsenal. A very hard, but powerful method which will bring you a lot of gains not only in muscle size, but also in physical capacities. Certainly a good option for somebody who wants it all!

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I had to experiment and find some special techniques than can make a huge difference. During that time bench pressing is going to be your number one priority. The week is going to start and end with a bench press workout. It seems that sometime during the 70s or 80s it was decided that the bench press was going to be the reference in term of strength and manhood.“We have a lift off : Blast your bench press into outer space”
Hey man. you’re an olympic lifter. lower body Thursday: Off Friday: Bench press high volume. As a guy who’s naturally much stronger in the lower part of my body I don’t necessarily like that bench press dogma. abs and lower body. The split might look like this: A.3 Workouts per week split Monday: Bench press high intensity. You will obviously perform other types of training. we could all stand to be more manly couldn’t we? Christian. The last workout of the week will be a high volume session to promote maximum supercompensation during the weekend. but what do you know about building a big bench? Well my friend. but mostly to maintain strength and size while blasting off your bench press. abs Tuesday: Off Wednesday: Back. abs Saturday: Off Sunday: Off
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. On the bench press day. But a part of me just can resist having a big bench press … after all. how much do you bench? If you’ve spent any time at all in the gym and have a decent physique it’s likely that you’ve heard that one a million time already. So that leaves either 1 or 2 workouts to do back. the triceps. pectorals and shoulders will be worked. The first workout of the week will be a high intensity session since your nervous system and muscles will be fresh from the weekend. biceps. biceps. The split I’m suggesting an 8 weeks bench press specialization course. you might squat and clean a lot. it’s when you suck at something that you learn the most about it! Were I naturally gifted for the bench press everything would have worked. But since I’m not gifted.

The grip width is 18” (that is the width between both indexes when holding the bar).4 workouts per week split Monday: Bench press high intensity Tuesday: Back. abs Wednesday: Off Thursday: Lower body. 1 x 2 1 x 3. On this exercise you do not control the tempo. The goal is to train the CNS to handle and vanquish big loads. During the 8 weeks course you will have two training blocks lasting 4 weeks each. Block 1: Week 1-4 Main exercise: 18” bench press
This is a semi-close grip bench press. 1 x 1 1 x 5. 1 x 3. one auxiliary exercise. Week 1 Sets/ Reps
3x5
Week 2
3 x 5.B. biceps. Both blocks have a similar structure. 1 x 2. abs Friday: Bench press high volume Saturday: Off Sunday: Off Bench press high intensity workout These workouts will generally revolve around lifting heavy weights on several movements. 1 x 3. 1 x 2 1 x 3. 1 x 2. 3 x 4
Week 3
Week 4
1 x 5. the goal is simply to lift as much weight as possible for the prescribed number of repetitions. 1 x 1
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. but the exercises will change. On this day you have one main exercise. one assistance exercise and one remedial exercise. Lower the bar down to your lower chest and press it up in a straight line.

You see. So for this exercise you simply un-rack (with a partner) a load that is greater than your maximum and hold the load in the lock-out position for a certain period of time. By holding sub-maximal weights you condition your nervous system and motor reflexes to accept this high form of loading and muscular tension.Auxiliary exercise: Static hold The objective of this exercise is to get you used to holding very heavy weights at arms length. Reduced inhibition is one of the reasons why you see some small individuals handle big weights. press it just high enough so that it can clear the head and bring it to your clavicle. This is a protective mechanism but in most individuals it is set too conservatively and can impair your lifting prowess. Week 1 Sets/ Time Load
3 x 10 seconds 110%
Week 2
4 x 8 seconds 115%
Week 3
5 x 6 seconds 120%
Week 4
3 x 4 seconds 125%
Assistance exercise: Bradford press
Start with the bar on your shoulders. Press it just high enough so that it can clear the head and
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. it tells your muscles to stop producing force. you have an inhibitory reflex which is the “gift” of the Golgi Tendon Organ (GTO). When muscle tension is very high.

1 x 2 1 x 2. 1 x 1 1 x 4. 1 x 2 1 x 2.bring it to the shoulders. Week 1 Sets/ Reps
3x5
Week 2
6x4
Week 3
4x3
Week 4
2x5
Remedial exercise: Lying dumbbell triceps extension
Lie down on a bench. arms fully extended. This is a great exercise to develop the shoulders and the drive off the chest on a bench press. For this exercise use a slow tempo. hold a dumbbell in each hand. 1 x 1. palms facing each other. On this exercise you do not control the tempo. Week 5 Sets/ Reps
3x4
Week 6
3 x 4. The 32” is still the distance between your two index fingers when your hands are wrapped around the bar. Main exercise: 32” bench press This is your regular bench press. the goal is simply to lift as much weight as possible for the prescribed number of repetitions. 3 x 3
Week 7
Week 8
1 x 4. 1 x 1. 1 x 3. 1 x 3. Week 1 Sets/ Reps
3 x 10
Week 2
5x8
Week 3
3x6
Week 4
2 x 10
That’s it for the first block as far as the high intensity workout is concerned. Lower the bar down to your lower chest and press it up in a straight line. Block 2: Week 5-8 This is the second exercises block and it’s performed after the first 4-weeks block. Bring the dumbbells down with a flexion of the elbow only then bring them back up. That’s one repetition. something in the line of 503 will do just fine. It’s also 4 weeks in duration. 1 x 1
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.

rest 1-2 seconds than perform the next rep. Lower it all the way to the pins. Start the bar off the pins and press it up. Week 5 Sets/ Reps Load
3x5 105%
Week 6
6x4 110%
Week 7
4x3 115%
Week 8
3x2 120%
Assistance exercise: Push press
This exercise is a great shoulder builder and will really improve your strength at the start of the bench press. It also teaches you to “explode” at the start of the movement. Start the bar so that you have approximately 8” left for the lock out (or just a bit higher than your sticking point).Auxiliary exercise: ½ bench press (pin press in rack) On this exercise you still continue to stress the CNS by using an overload (load higher than your max) but you add a dynamic facet by making it an half lift.
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. dip down slightly and push the weight up explosively with a powerful leg and arm drive. To perform it stand upright with the bar on your clavicle.

For this exercise use a slow tempo. But they are still hard workouts and will participate in your development and improvement. That’s because of the nature of this workout which can be tolerated for a longer period of time. You will only perform one 8-weeks block. Week 5 Sets/ Reps
3 x 10
Week 6
5x8
Week 7
4x6
Week 8
2 x 10
Bench press high volume workout These workouts have a little less intensity in that you will lift lighter loads.Week 5 Sets/ Reps
3x5
Week 6
6x4
Week 7
4x3
Week 8
2x5
Remedial exercise: Lying dumbbell triceps extension Lie down on a bench. palms facing each other. then you catch it
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. not to mention that the exercises used do not have their equivalent. something in the line of 503 will do just fine. you will not change the program after 4 weeks. On this day you also have one main exercise. Contrary to the high intensity workout. Block 1: Week 1-8 Main exercise: Ballistic bench press
This is the only exercise in which I consider using the Smith machine effective. one auxiliary exercise. two assistance exercises and one remedial exercise. Bring the dumbbells down with a flexion of the elbow only then bring them back up. The objective it to lower the bar to the chest and throw the load in the air. hold a dumbbell in each hand. arms fully extended.

Exercise descriptions for the movements involved in the football program .Actual training program
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.Illustration of the agility drills included .CHAPTER 12
Example of a 12-week football program
In this chapter …
.

1. Power snatch pull x 6
2. Squat press x 6
4. Barbell row x 6
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.Introduction and explanations of the exercises
Javorek complex : Five drills performed one after another without any rest. Power clean pull x 6
3. Goodmorning x 6
5. This is a preparatory exercise complex and is used as a specific warm-up tool and a way to increase overall muscle mass.

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.
Speed back squat: Using a moderate load (50-60% of the squat max) the athlete lifts the barbell as fast as possible.Power clean from blocks: This drill’s objective is the development of the athlete’s power output (power = force x velocity). The bar is brought from knee height up to the shoulders. Once again. The movement must be explosive. the objective is to generate a high rate of force production and power output.

Back extension 1-leg: Fantastic hamstring exercise.
Plate drag: Another decent hamstring exercise used to emphasize the development of the concentric portion of the knee flexion/hip flexion function. The hamstrings are the key speed muscles.Jump squat: This is one of the best exercises to build up a huge vertical jump. A light load is used (10-30% of the squat max) and the objective is to jump up as high as possible.
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.

pause it on the chest for 2 seconds. The load to be used is between 50 and 70% to maximize acceleration. and EXPLODE.Leg curl: A general hamstring strengthening exercise to develop the knee flexion function of the hamstrings. It’s basically a cheated military press. shoulders. Push press: Great exercise to develop shoulder and arm strength.
Lower in 5 seconds
Pause 2 seconds
Explode!
Dumbbell bench press: General strengthening exercise for the arms.
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. The arms still do most of the work. You use a slight leg drive at the beginning of the movement. just enough to get the bar going. Lower the bar to the chest in 5 seconds.
Iso bench press: Great drill to increase pectoral mass and pushing power. and pectorals.

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. Used as a warm-up exercise. The movement must be explosive.Cuban press: To help prevent shoulder injuries.
Power snatch from blocks: This drill’s objective is the development of the athlete’s power output (power = force x velocity). The bar is brought from knee height up to overhead.
Lunges: Great exercise to increase lower body strength while stretching the hip muscles at the same time.

This is a great exercise to develop the knee flexion function of the hamstrings. Very few athletes can actually bring themselves up at first. The goal is to kneel down and try to lower your torso to the ground under control then bring yourself back up.
Natural glute-ham raise: It’s a simple.
Push jerk: Similar to the push press. however you use a powerful leg drive to throw the bar up in the air.Front squat: Excellent quadricep and glute exercise. yet humbling exercise.
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. so you might want to help yourself with a little arm push to get you started off the ground.

Iso ballistic push-ups: Another drill to increase upper body power. Lower yourself into a push-up position. Land in a “down” push up position and hold for 15 seconds.Bench press: General strengthening exercise for the upper body pushing muscles.
Ballistic bench press: This drill focuses on the explosive capacity of the upper body. Project yourself in the air. Use a Smith machine to perform this drill safely. lower the bar to the chest and throw it in the air as high as possible.
Hold this position for 15 seconds
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. that’s one rep. Using a light load (10-30% of max bench press).

A beginner’s Olympic lifting program
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.CHAPTER 13
Learning the Olympic lifts
In this chapter …
.How to correct the most basic mistakes in the power clean .

Motor learning science suggests that a movement of the complexity of a power clean needs around 500 perfect reps to be automatized. It is impossible to perform a technically efficient rep from a bad starting position. I’m about to make a lot of lucky bastards because I’m going to make an Olympic lifting expert out of you! That’s right. or simply want to try the Olympic lifts for fun. you must do a lot of perfect reps. Furthermore. since the Olympic lifts are skill movements (more complex structure than regular lifts.“Clean up that mess: Correcting the 9 most common mistakes in the power clean”
There’s this stigma around the Olympic lifts that they are impossible to learn without a coach. more timing involved). To become efficient at the Olympic lifts you must practice a lot. should thus stay with these easier lifts. It’s understandable though. Perfect practice makes perfect … practice makes permanent I said it before I’ll say it again. Well. practicing a mistake will create a bad habit that is hard to correct. However.
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. I am going to show you the 9 most frequent mistakes made while performing a power clean and exactly how to correct them. the athlete is perfectly placed. Not only that. even if the lifts are easy to learn. That’s why knowing what the most common mistakes and how to correct them will go miles toward making a better athlete or more powerful human being. the slightest mistake can really slow down your progress and the gains you’ll get from the lifts. First type of errors: The starting position A house can only be as solid as its foundation! A lot of people focus so much on learning the explosion part of the power clean that they forget to learn the proper starting position. or somebody training for himself. each bad rep increasing that number slightly. the simpler variations of the Olympic lifts (power clean from blocks/from hang and power snatch from blocks/from hang) can be learned very easily and safely. at the start. Note that I’m talking about the power clean from the hang and from blocks as they are the variations I recommend you use in your training. As a result. You’ll be even luckier to find one person who is capable enough to teach the lift and correct the mistakes that people make. they are just as effective as the full Olympic lifts as far as strength and power development is concerned. a lot of athletes who’d like to try the lifts simply do not. Go to any gym in the country and you’ll be lucky to see one person perform a power clean. Before correcting anything else you must make sure that. This will prove to be very valuable if you are yourself a coach. An athlete.

It is capital that an athlete learns that the proper position is with the lower back arched and the hips back. There’s something about the chillin’ attitude that makes it hard to get a proper position at the start of the clean. don’t hesitate to place the hips in the proper position for him. For some people it’s hard to get into that position simply because they have a relaxed attitude and never arch their backs. Rounded lower back in the starting position This is a very common mistake. And I find it to be even more widespread among young athletes. If your athlete cannot take the position by himself.
You’ll notice how the tailbone is turned inwards and the lower back has lost its arch (in fact. This will absolutely kill your efforts to be explosive with the legs. it’s even reverse-arched). Illustrated below is a good starting position. It will place a huge toll on your lower back and it will encourage arm pull.
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.1.

The legs are almost straight in the starting position and the hips are too high.2. Insufficient leg flexion in the starting position This is also quite common.
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. Taking them out of the action is thus not very productive. we want to use the Olympic lifts to develop more powerful legs. As athletes. This prevents any form of explosive lower body action and shifts all the workload to the lower back.

I always tell my athletes to take a “beach position”.
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. 4. understand that it is a natural reaction when an athlete first learns the movement and the load seems excessive to him. Excessive leg bend is not better because it changes the lever arm and makes the lift more difficult. The chest is out. When they are not sure about what they have to do they will invariably look down and bundle on themselves. However.
The athlete must look slightly above his eyes level and keep the upper back tight. The ideal position has the lifter with bent knees and the shoulders just above the bar (if you bend the knees too much. Nothing will cut your power short more than having the arms bent in the starting position. Obviously you must make the technical corrections. shoulder blades pulled back and back tight. the bar will be in front of the shoulders). This is a horrendous pulling position! It is impossible to develop a lot of force this way and it’s dangerous for the back.The knees should be flexed enough so that the legs can do most of the work.
3. This position places you in the most advantageous pulling position possible. Once again refer to the picture of the correct starting position. So it’s your duty to make sure the he understands the task at hand. In the starting position think of your arms as ropes. Bending the arms is a protective reaction. Looking down/rounding upper back in the starting position This mistake is frequent especially with rank beginners who lack confidence. they are only there to attach the bar to your body. In most people that means an angle of 100-120 degrees. but also consider that if the athlete doesn’t understand the movement he will have a tendency to adopt this starting position. Bent arms in the starting position This is a big no-no.

Illustrated below is the proper extension during a power clean. Inclusion of jump squats with 10-15% of the squat max will help increase explosion and will lead to a faster pull. the execution of the movement is fast. Teach your athlete to let his arms hang down. That’s why it’s important to keep a keen eye while in the gym! 1. The explosion comes from the hips and legs. execution should be facilitated. but too slow the problem is either that the load is too high or that the athlete lacks explosive strength. Teach your athlete to think “calves and traps. Second type of errors: Execution Once the proper starting position is mastered. Weak/slow full extension This error has two representations: a) the athlete doesn’t fully extend on the pull b) the extension is slow At the end of the pull you should be able to see a full knee extension. For the second it’s a bit more complex and it requires time to correct.It is important that you teach your athlete that having the arms bent in the starting position makes it hard to utilize your legs maximally. not the arms. so it’s harder to detect any mistakes. Nonetheless certain problems may arise. some back extension). The solution is quite easy for the first case. Unfortunately. ankle extension and some back extension. But most of all you
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.
If extension is complete (full knee and ankle extension.” At the end of the pull he must focus on contracting the traps and calves. Quite often these are hard to correct if spotted late. You will have the tendency to pull with the arms and that is no good.

Do not let your athlete do a low acceleration pull.” Feel the calves and traps contracting fully at the end of the pull.must emphasize acceleration! A lot of athletes pull slowly because they have never been taught to explode. Most of the time this will solve the problem.
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. The athlete will either jump forward to catch the bar or he will catch it with the shoulders in front of the knees. it’s the problem of good pullers.
Depending on the source of the problem you want to either work on completing the pull (calves and traps) or have the lifter focus on keeping his weight evenly distributed over the whole of each foot. A simple key I use is to have the athlete focus on “calves and traps. But much like the previous problem. in that case simply emphasize reaching a full extension. 3. The athlete will either jump backward or will catch the bar with the shoulders behind the hips. In fact. But for athletic development it is not adequate. 2. a shortened pull can simply be a learned habit. If the extension is incomplete (either knees or ankles do not fully extend) the problem is often a lack of limit strength in the lower body or an unconscious shut down because the athlete feels that the load is too heavy. This type of execution shifts much of the workload onto the lower back and away from the legs. in the execution of the full Olympic lifts jumping backwards is actually used by Bulgarian lifters (who use more back pull than most other lifters). This problem is very often associated with an incomplete extension on the pull or is due to the weight being too far forward (on the toes) during the early portion of the movement. This is like the hook in golf. Bar is lifted backward This is also easy to spot. Bar is lifted forward This mistake can be easily detected.

This is a mistake! It greatly reduces acceleration potential and can lead to elbow injuries. If you notice a flexion before that. especially as the load gets high.
4. you must correct it!
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. Here is the correct receiving position for the power clean. To solve the problem have the lifter focus on getting tall during the pull. Early arm pull This is also quite common. When the weight feels heavy in your hands you will have the tendency to pull with the arms first. he must try to stretch his body upwards as much as possible.9 out of 10 cases of backward pulling are caused by excessive lower back extension. The arms should bend at the elbow when the body reaches full extension.

One of the most common mistakes in the power clean is to use a reverse curl action with the arms. Since he is new to the lifts I decided to let him tell you about his experience learning the power clean from the hang. and wrists should be in line during the pull. After discussing this with Christian Thibaudeau. Learning trick no. I was wondering if I had to jump with the bar or if I only had to do a plantar flexion. If you are yourself learning the lifts these tips will undoubtedly provide you with a lot of ways to make the learning experience faster and more efficient. the easier the lift will be. I realized that it depends on your needs. when I began to learn how to do Olympic lifts I had to deal with a dilemma. elbows. Wrist too far in front of the body The closer the bar is to your body. Some people were telling me not to jump with the bar and some others were telling me to jump with it.In most cases. this problem has to be solved by relearning the movement focusing on keeping the arms straight. The arm action during a clean is more similar to an upright row than to a reverse curl. 1 First of all. Once the lifter is solid and consistent you can gradually increase the load. 5. This can really limit your potential on the clean. If you are practicing the Olympic lifts to develop your power output for sports then you shouldn’t hesitate to jump.
An athlete’s perspective Nicolas Roy is a 60m sprinter and future strength and conditioning expert. The bar is kept close to the body at all times and the shoulders. If you are learning the
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. This means using lighter weights and really emphasizing lower body explosion.

Olympic lifts to have the perfect technique for weightlifting then you shouldn’t jump. you have to accelerate the bar much faster. then bring the plate close to your body. Cutting my pull short is a mistake that I still sometimes do especially when I’m tired. So. Why is it more effective then a complete Olympic lift for power development? Because if your starting position is over your knee the bar has to travel a shorter distance before reaching its final position. the bar won’t have a tendency to fall forward because it will be over your center of gravity. Learning trick no. This motion will help you to finish your lift with your weight on your heels. To illustrate this principle try to hold a 10lbs plate with your arm fully extended in front of you. In my case. 4 Keep your arms straight until you go under the bar so you won’t lose the energy generated by your legs. giving you less time to impart speed on it. explode! When you begin the lift. In fact. you have to use the elastic energy accumulated from the stretch-shortening cycle (SSC) like when you do plyometrics. 3 When I began to do Olympic lifting I wasn’t using the power of my legs enough. Learning trick no. the energy will be absorbed by the deformation of the segment forearm-arm (Chris’ note: very good point and wellexplained). your muscles have to generate a force greater than the resistance just to equilibrate
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. it was almost only my back that was lifting the bar. so I wasn’t efficient at all. the less effort the muscles must generate. If you flex your elbows. This way. Learning trick no. Example: on the fifth rep when my CNS has difficulty recruiting motor units. 6 Keep the bar near your body to improve your mechanical efficiency. When the bar reaches the knees explode immediately! Learning trick no. 5 Don’t hesitate to extend the trunk. I was learning the lifts to improve my power output for sports so I learned to jump. and immediately after to powerfully extend them. You will immediately see that the closer a load is to your center of gravity. With some feedback I learned to flex my knees. Learning trick no. Be careful not to wait between the flexion and the extension of the knee or else you’re going to lose your elastic energy and the bar won’t go up as well. If the bar is far from your body. 2 Another detail that would help me to increase my power was to begin my lifts from the hang.

Learning trick no. 7 Finally. keep the bar as close as you can to your body. So. Remember that even if this section gives you the proper tools to learn and correct technique. Gravity will make the job of keeping the bar on your shoulders harder if it is not properly racked.the lever (and you still have not begun to lift the resistance yet). you still have to put in your time actively learning the power clean from the hang. to help your muscles lift the bar. Perfect practice makes perfect!
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. Conclusion With this section you should be able to learn and teach the hang clean properly and to correct the basic technical mistakes that impair performance. when you receive the bar. With Nick’s tricks you also have a lot of important pointers to help you or your athletes improve faster. raise your elbows really high in the rack position so that you won’t have to fight against the bar to keep it elevated.

The Warm-up This portion of the workout is crucial. even if the Olympic lifts are used more and more by elite sport organizations. learning the lifts and designing an effective program are two different things! So when an individual wants to start using the lifts he’s faced with three problems: 1. You will start with the easier forms of the Olympic lifts and the movements will get more complex at each new 4-week training phase The first phase of training will develop a lot of specific hypertrophy. The Olympic lifts are high acceleration and high force exercises. quads. and athletic ability. The warm-up to be used is the same for all the sessions of the week. Developing the necessary flexibility to do the lifts properly The program detailed in this chapter is an introductory phase to the Olympic lifts. upper and lower back. they still remain a relatively dark territory for the average trainee. Furthermore. Learning how to plan an Olympic lifting routine adapted to his needs 3. By that I mean that you will gain lots of muscle mass and lots of strength in the muscles specific to Olympic lifting (traps. deltoids). Oh. and rightfully so. there are a few videos that teach technique out there. The problem might come from the fact that these lifts can be hard to learn. Most are very good. Learning how to perform the lifts 2. these exercises are a tremendous way of developing power. The main focus is to develop the adequate utilizable range of motion to perform the Olympic lifts while introducing you to the concept of explosion by using the simpler forms of the lifts.
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. It is thus very important that you are well prepared to face each training session. It is divided into two parts. the articular preparation and the muscular preparation. glutes. the only available programs and videos on these lifts are designed with the competitive Olympic lifter in mind. dynamic flexibility. hamstrings. There is nothing out there for the rank beginner who wants to learn the lifts and perform them in his training regimen. However.“A beginner’s Olympic lifting program”
Learn the basic Olympic lifts in 12 weeks The various Olympic lifts have recently received a lot of praise from strength experts all over the world. I’ll first present the warm-up routine you are going to use at the beginning of all the training sessions of the three training phases. However. So the demands on the body are very high. The warm-up doesn’t change during the course of the 12-week program.

You take the bar with a snatch grip (wide grip) and squat down. Do this drill for 2 sets of 6 reps with an empty bar. upright row it until your arms are parallel to the ground. Snatch stance bar stretch
This drill is relatively simple. While in the full squat position you place the bar on your quads and press down. B. A. Try to keep an arched lower back. Snatch rotations
This drill is relatively similar to the good ole Cuban press. This portion of the workout includes four exercises.
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. then rotate to the finished snatch position. You only use a bar for these drills.Articular preparation The objective of this part of the workout is to prepare your body to reach the joint positions involved in Olympic lifting. Do all of these exercises in succession. Maintain that position for 30 seconds. do not rest more than 15 seconds. Grab the bar with a snatch grip.

The shoulders should not move. now we’ll see just how supple you really are! This drill seems simple. Again. do 2 sets of 6 reps with an empty bar.
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. Overhead squat
Okay. the bar should not come forward during the movement. D. Concentrate on pressing the bar in a straight line upward. Once again. Snatch press
This drill is a simple behind the neck press with an empty bar. Don’t get discouraged. squat down in a straight line. but it can be discouraging to some strong guys who will have trouble with only the bar! While the bar is held overhead in a finished snatch position.C. the bar should stay in place and not drift forward and the trunk is kept upright. By practicing it you will eventually be able to reach the full squat position. you perform 2 sets of 6 reps with the empty bar. Go as low as you can while keeping proper form. A lot of you will have problems going down low in the drill.

start the bar slightly above the knees.Muscular preparation By now your joints are ready for the upcoming effort. Snatch-grip power pull
Using a snatch grip.
B. Notice how the bar is kept close to the body and how the body is fully extended. A. Using your whole body. I normally have my athletes start with 30-40kg and adjust the load from there. It is composed of five drills to be executed in a superset. Keep the load low. Clean-grip power pull
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. no rest between exercises! Only one superset is performed. not drive yourself to the ground! This complex will give you a lot of muscle gain and will help you learn the Olympic lifts. Do 6 reps of this exercise. the objective is to get ready for action. You now need to get your muscles in gear! This phase uses the Javorek complex created by weightlifting coach Istvan Javorek. bring the bar up to your sternum.

Do 6 reps of this movement. Squat down.
C. Use an intermediate grip spacing (between clean and snatch grip).This drill is exactly like the snatch-grip power pull except that you use a narrower clean grip. and use the momentum to help you press the bar overhead. Straight-leg Goodmorning
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. quickly stand up. It combines a full back squat with a behind the neck press. You still want to use your whole body and finish fully extended. Also do 6 reps of this exercise. Squat-press
This is a hybrid exercise.
D.

it will improve your dynamic flexibility and help you learn the proper form for the Olympic lifts faster. Place the bar on the ground and bring it up to your abs. Main workouts This section includes the exercise prescription for the whole training month. bend the trunk forward and bring the hips backward. use an intermediate grip.Stand upright like you would at the beginning of a back squat.
E. as they will be a part of all your workouts for the next 12 weeks. Each training day will be described individually and all of the exercises will be explained and illustrated. Do 6 reps of this last drill. Barbell rowing
This is the last exercise of the complex. Learn to master all of these warm-up drills. Besides being a very thorough and specific warm-up routine. The back should remain flat during the whole movement and the head should be in line with the spine (not looking forward which would hyperextend the neck). While keeping the legs straight. Do 6 reps of this exercise.
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.

3.First phase of training: Introduction (4 weeks)
Monday (Snatch emphasis) Objectives: 1. Pull: 1. To increase dynamic flexibility in the specific snatch positions A. back and legs extended) Feet are hip width. 3. toes are turned slightly outward Legs are flexed at the knees slightly (around 130-140 degrees) Trunk is flexed. back is tightly arched Shoulders are in front of the bar Arms are straight Traps are stretched Head is looking forward
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. Starting position: 1. 2. Power snatch from blocks
The power snatch from blocks is one of my favorite exercises to teach an athlete how to explode. 4. 6. To strengthen the muscles involved in the snatch 3. Explode upward with a powerful leg and back extension The bar should be kept close to the body at all times The traps contract forcefully to further accelerate the bar Basically. Lifting from the blocks also has the advantage of placing your body in the optimal pulling position. 4. 7. Since the bar is placed on blocks in the starting position (slightly above the knees) the movement becomes easier technically (so you can focus on exploding) and the acceleration path is short (so you must explode to complete the lift). 5. 2. To learn and master the explosion phase of the snatch 2. what we are looking for is for the body to look like a bow (hips forward.

it would be pretty pointless to use percentages to plan your training load! Simply remember that sets of 5 are light. Keep the traps tight to help hold the bar
The loading parameters for the power snatch from blocks are as follows: Week 1: 1 x 5. 1 x 5 Week 2: 1 x 5. 1 x 4.
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. Focus on learning the proper technique and explosion.Catch: 1. 1 x 3. learn to squat under it) 2. loading will follow! B. 1 x 3. which can be helpful while the lifter is focusing on lifts from blocks. 1 x 4 Week 3: 1 x 5. Snatch-grip deadlift
The snatch-grip deadlift is useful when a trainee is learning the Olympic lifts. 1 x 5. We do not want to use big weights during this phase. sets of 4 slightly heavier and sets of 3 are moderate weight. Catch the bar with the arms locked. 1 x 4. It strengthens the muscles involved in the snatch and teaches proper positioning for the lift. 1 x 3. 1 x 4. since most of you have never performed a power snatch before. 1 x 5. 1 x 3 Week 4: 3 x 3 Note: You may have noticed that I did not give a percentage or load to use. do not press the weight 3. 1 x 4. However. Catch the bar with a slight knee flexion (do not catch it with straight legs. It is not specific to the snatch in the sense that it is a slower movement. Well. it does increase strength in the starting position of the snatch.

The lift is completed when you are standing up completely Feet are hip width.Starting position: 1. 1 x 3. This is not a competition deadlift. 3. You should not go too heavy on this drill. The arms stay long 7. back angle remains the same 2. 1 x 5 Week 2: 1 x 5. You’re much better off trying to lift the weight faster than increasing the load. 8. toes are turned slightly outward The grip is wide (approximately twice shoulder width) Legs are flexed at the knees slightly (around 100-110 degrees) Trunk is flexed. 5. C. 1 x 4. 5. From the knees up to the standing position the bar is lifted with a combined back extension and knee extension. 4. Overhead squat
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. The back stays tight and arched 3. 1 x 3. 1 x 4. 1 x 3. 1 x 4. 1 x 5. do not sacrifice form for weight. For the sets of 4 you add a little weight and the sets of 3 can be fairly heavy if you are able to maintain the proper pulling sequence and back position. 7. 1 x 4. 1 x 3 Week 4: 3 x 3 Once again. Although a good starting point is 50% of your regular deadlift or full squat maximum. The objective is to learn the proper pulling sequence in the snatch (knee extension followed by a combined knee and lower back extension) and develop the capacity to maintain a tight back during the whole movement. 1 x 5. 1 x 4 Week 3: 1 x 5. back is tightly arched Shoulders are in front of the bar Arms are straight Traps are stretched Head is looking forward and down
The loading parameters for the snatch-grip deadlift are as follows: Week 1: 1 x 5. Pull: 1. From the ground up to the knees the bar is lifted via a knee extension. The arms stay long and keep the bar close to the body 4. I give no specific percentage. 6. Back stays tight 6. 2.

and traps should be tight to hold the bar in place. When you reach the lowest position. if you start bending forward you will lose the bar 3.
Squat: 1. However. at each workout. avoid excessive trunk movement Note: Some people will have flexibility problems at first. The bar should be kept above the ears during the whole movement. use just the bar if you need to. Only go as low as you can while maintaining proper form. shoulders. However. your trunk. Stand up in the finished snatch position Feet are slightly wider than the hips. The heels must stay on the ground 5. you want to be able to do your sets of 5 with the same load you used on the power snatch from blocks. The loading parameters for the overhead squat are as follows: Week 1: 4 x 5 Week 2: 3 x 5 Week 3: 2 x 5 Week 4: 4 x 5 Ideally. trying to “push out” (like if you were trying to rip the bar apart) will help you keep your shoulders and arms tight. stand up in a straight line. the body should go down in a straight line 2. Starting position: 1. and ankle joints. few will be able to do this from the get go. traps are contracted Arms are solid. It is fantastic for increasing the level of dynamic flexibility in the hip. do not let the bar drift forward.
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. until you feel comfortable in the movement. upper back. Start to squat down. Start light.This is a great exercise for any athlete and it’s capital to the beginning Olympic lifter. and really teaches you how to use your whole body at the same time! To properly execute this drill your lower body must remain loose and flexible and you must use your upper body muscles to “brace” the position. try to go down a bit more. 4. At the end of the month you should be using the same load (or more) for the overhead squat as in the power snatch from blocks. 2. knee. As you squat down try pushing the bar up (to contract the traps and stabilize the bar) 4. 3. Some people will have trouble going lower than a ¼ squat without starting to bend forward or have their heels come off the ground. Your upper body must become one single piece. Avoid trunk flexion. toes turned outward a bit Trunk is solid.

this exercise is fantastic for developing the capacity to stabilize the trunk under loading conditions. Hold the highest position for 2 seconds
The loading parameters for the overhead shrug are as follows: Week 1: 4 x 5 Week 2: 3 x 5 Week 3: 2 x 5 Week 4: 4 x 5 Start with a load you can comfortably press over your head. On top of being a great trap builder. Starting position: 1. Hold the bar overhead (intermediate grip) as if you had just completed a shoulder press 2. bring the shoulders up by contracting the traps. the shoulders must go up in a straight line 2. Keep the arms locked and the bar overhead 3. Stretch your traps by brining your shoulders down. The trunk must be tight Shrug: 1. While keeping a tight posture.
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.D. Overhead shrugs
The overhead shrugs are an exceptional trap builder and a great way to increase your capacity to hold loads at arms length. Loading is not all that important as you will feel this exercise even at low to moderate weights.

Snatch Cuban press
This exercise is a very effective shoulder builder. Hold that position for 2 seconds
The loading parameters for the snatch Cuban press are as follows: Week 1: 2 x 15 Week 2: 2 x 15 Week 3: 1 x 15 Week 4: 2 x 15
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. Rotate your shoulders so that your arms end up overhead. a dumbbell in each hand. Stand up. Keep a good posture.E. The initial lift of the dumbbells is a semi upright row 2. look forward Shrug: 1. Contract the traps and arms Rotation: 1. Using this exercise is a great insurance policy for your shoulders! Starting position: 1. arms at your sides 2. pointing outward and up 2. It will increase strength in all of the deltoids’ heads and also develop your rotator cuff muscles.

To learn and master the explosion phase of the jerk 2. This is an absolutely formidable whole body strengthening exercise! It really teaches how to synchronize lower body and upper body explosion into one big powerful action. To increase dynamic flexibility in the specific jerk positions
A. To strengthen the muscles involved in the jerk 3.
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. Push jerk
The push jerk is another of my favorite exercises.Tuesday (Jerk emphasis) Objectives: 1.

1 x 3. 5. 6. 2. catch the bar with a slight squat under the bar 2. 1 x 3. 1 x 5 Week 2: 1 x 5. 3. no pressing of the weight) The loading parameters for the push jerk are: Week 1: 1 x 5. 4. 1 x 4. not press it The catch: 1. Just as you reach the upright position. As you begin to feel more comfortable with the movement you can increase the load (as long as proper technique and explosion are maintained). When you complete the dip quickly reverse your movement and explode upward! 2. 1 x 4. Lower your body in a straight line (imagine that your back is sliding on a wall) 2. no more The explosion: 1. press your hands up as fast as possible 4.Starting position: 1. 1 x 4 Week 3: 1 x 5. Much like in the power snatch from blocks. Try to “throw” the bar upwards. The trunk remains tight 3. 1 x 5. 1 x 3. but not too slow 3. The arms are immediately locked (you receive the bar with locked arms. The dip is controlled. 1 x 4. 1 x 4. The dip: 1. 1 x 5. 1 x 3 Week 4: 3 x 3 Start conservatively until you learn to use a synchronized explosive action of the lower and upper body. Take the bar from the rack Place it on your clavicle and shoulders The bar is held with a clean grip or an intermediate grip Hold the bar with the full hand. not just down The body is straight and tight
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. A weight equivalent to what you use on the shoulder press is adequate at first. You should go for a very hard push with the legs (so that the bar will leave your shoulders at the top) 3. You dip into a quarter squat. not just the fingertips The elbows are pointed forward and down.

B. It is an unparalleled shoulder builder and it will help with the initial arm drive during the jerk. Starting position: 1. The bar is held on the traps with an intermediate grip. Bradford press
The Bradford press takes its name after former American lifting champion Jim Bradford. much like in the starting position of the back squat
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.

5 back) Week 3: 2 x 5 (5 front. 5 back) You can go relatively heavy on this movement. C. Press the bar until it’s just above the head. Press the bar until it’s just above the head. using the arms only 4. Loaded jump squat
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. using the arms only 2. Bring the bar over your head and onto the back of your shoulders
The loading parameters for the Bradford press are: Week 1: 4 x 5 (5 front. 5 back) Week 2: 3 x 5 (5 front. Start with a load you would normally use on the military press and go from there.Execution: 1. Use a weight as heavy as you can without cheating with your legs. 5 back) Week 4: 4 x 5 (5 front. Bring the bar over your head and onto the front of your shoulders 3.

Because of the lighter load you will be able to impart more acceleration to the bar and thus develop a different portion of the force-velocity curve. Bar jump squat
This exercise is much like the preceding one.This exercise really helps develop the powerful leg drive involved in the jerk! It is also a very effective way to develop vertical jumping ability.
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. The loading parameters for the loaded jump squat are: Week 1: 3 x 5 Week 2: 4 x 5 Week 3: 5 x 5 Week 4: 2 x 5 The load to use is approximately 15% of your best back squat. A box (50-70cm) is placed about a foot away from your feet Execution: 1. Some very explosive individuals can use are much as 20% of their best back squat. D. Starting position: 1. except that the load is minimal. 2. using an elevated box will decrease the stress on your back and knees (because there will be less kinetic energy built-up during the descent). you can simply jump up and land on the ground. Dip into a quarter squat and explode upward 2. Individuals with very low back squats can start with around 65lbs on this exercise. However. Standing up with the bar on the bar of your shoulders. It is also a great way to increase vertical jumping ability. Jump onto the box Note: You don’t have to use a box.

1 x 4. 1 x 3. learn to squat under it) 2. focus on learning the proper technique and explosion. and sets of 3 are moderate weight. 3.Yes! Here’s one of the bread and butter lifts for all athletes! The power clean from blocks is almost untouched when it comes to increasing pulling power. back and legs extended) Feet are hip width. 2. 1 x 3 Week 4: 3 x 3 Note: You may have noticed that I did not give a percentage or load to use. Catch the bar on your shoulders and whip your arms around so that the elbows are pointing forward. Catch the bar with a slight knee flexion (do not catch it with straight legs. it would be pretty pointless to use percentages to plan your training load! Simply remember that sets of 5 are light. 1 x 3. loading will follow!
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. 1 x 4. We do not want to use big weights during this phase. 4. Explode upward with a powerful leg and back extension The bar should be kept close to the body at all times The traps contract forcefully to further accelerate the bar Basically. 1 x 4 Week 3: 1 x 5. Since the bar is placed on blocks in the starting position (slightly above the knees) the movement becomes easier technically (so you can focus on exploding) and the acceleration path is short (so you must explode to complete the lift). 1 x 5 Week 2: 1 x 5. sets of 4 slightly heavier. toes are turned slightly outward Legs are flexed at the knees slightly (around 140-150 degrees) Trunk is flexed. 2. 5. 3. since most of you have never performed a power clean before. not down
The loading parameters for the power clean from blocks are as follows: Week 1: 1 x 5. Lifting from the blocks also has the advantage of placing your body in the optimal pulling position. 1 x 3. Pull: 1. 7. 1 x 4. 4. Starting position: 1. 1 x 5. 1 x 5. back is tightly arched Shoulders are in front of the bar Arms are straight Traps are stretched Head is looking forward
Catch: 1. Well. what we are looking for is for the body to look like a bow (hips forward. 6. 1 x 4.

it does increase strength in the starting position. The back stays tight and arched 3. which can be helpful while the lifter is focusing on lifts from blocks. It strengthens the muscles involved in the clean and teaches proper positioning for this lift. but to use the same pulling technique and sequence as during a clean. The objective is not to max out on the lift. Remember that this is not a powerlifting deadlift. 5. 6. Pull: 1. However. the bar is lifted with a combined back extension and knee extension. From the knees up to the standing position. The arms stay long and keep the bar close to the body 4. 4. The arms stay long 7. back angle remains the same 2. Back stays tight 6. From the ground up to the knees the bar is lifted via a knee extension. toes are turned slightly outward The grip is narrow (approximately shoulder width) Legs are flexed at the knees slightly (around 110-120 degrees) Trunk is flexed.B. 7. back is tightly arched Shoulders are in front of the bar Arms are straight. Starting position: 1. traps are stretched Head is looking forward and down
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. The lift is completed when you are standing up completely Feet are hip width. It is not specific to the clean in the sense that it is a slower movement. 2. 5. 3. Clean-grip deadlift
The clean-grip deadlift is useful when a trainee is learning the Olympic lifts.

1 x 4. Starting position: 1. 1 x 3. However. and traps. holding the bar with a clean grip 2. It does serve one technical objective. That having been said. Keep the elbows high and the bar close to your body
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.The loading parameters for the snatch-grip deadlift are as follows: Week 1: 1 x 5. 1 x 4. 1 x 4. it helps you learn the value of keeping the bar close to your body. 1 x 4. 1 x 3 Week 4: 3 x 3 Once again I’ll say that the goal is not to lift as much as possible. C. 1 x 5. All of which are included in the clean. you should still try to increase your training load each week. 1 x 3. but to use proper Olympic lifting technique. forearms. Keep the legs straight Pull: 1. Execute an upright row 2. Stand upright. 1 x 4 Week 3: 1 x 5. 1 x 5. 1 x 3. it serves its purpose as a general strengthening exercise for the shoulders. 1 x 5 Week 2: 1 x 5. Muscle clean
This exercise is not so much for the development of the clean technique as its very different from a clean.

Catch: 1.
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. Friday (Remedial exercises) Objective: 1. I trust that you already know how to perform this movement as it’s fairly common in most gyms. Dumbbell bench press
This exercise will increase your triceps and shoulder strength. I prefer to use dumbbells over a barbell because the range of motion is greater. squat down under it to complete the lift
The loading parameters for the muscle clean are: Week 1: 4 x 5 Week 2: 3 x 5 Week 3: 2 x 5 Week 4: 4 x 5 You don’t need a lot of weight to make this exercise difficult! Start with the weight you can upright row in good form for 5-8 reps and adjust the load from there. You can use as much weight as you can. Bending the back backwards and using your legs in the pull are considered cheating. which is very useful while holding heavy jerks or snatches. In Olympic lifting you need good joint mobility. as long as you can complete the lift without cheating. so exercises with a greater range of motion should be prioritized. so I won’t go into more detail about proper form. General strengthening of the muscles involved in the Olympic lifts A. Once that the bar reaches its highest point in the upright row.

the military press is also a great way to develop the stabilizing capacities of the trunk muscles. as it’s a fixture in most gyms. B. Once again. Like other overhead lifts. Military press
The military press is another great triceps and shoulder strengthening exercise. no need to describe this exercise in detail.The loading parameters for the dumbbell press are: Week 1: 3 x 5 Week 2: 4 x 5 Week 3: 5 x 5 Week 4: 2 x 5 Use heavy weights for this exercise. Try to get a good pectoral stretch in the bottom position. The loading parameters for the military press are: Week 1: 3 x 5 Week 2: 4 x 5 Week 3: 5 x 5 Week 4: 2 x 3
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. A proper military press is executed with straight legs and no cheating to get the bar up. but do not cut your range of motion short. This will help you improve shoulder mobility for the snatch and jerk.

Reverse curl
I’m personally not a big fan of biceps exercises. which are useful for the weightlifter.C. but the reverse curl has some value because it’s a great way to strengthen the forearms and gripping strength. do not use a reverse curl motion during your cleaning exercises! The loading parameters for the military press are: Week 1: 4 x 5 Week 2: 3 x 5 Week 3: 2 x 5 Week 4: 4 x 5 D. Full back squat
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. Beware though.

4. The feet are shoulder width and pointing slightly outward 3. To learn the full snatch sequence 2.The back squat is probably the best assistance exercise for the Olympic lifts. Try to accelerate the bar as you are standing up 3. 2. Do not pause in the bottom position. bar on the lower portion of the traps (intermediate grip) 2. To strengthen the muscles involved in the snatch 3. 3. Starting position: 1. Stand up: 1. The chest is out and the head is looking forward Squat down: 1. immediately stand up 2. use your legs to stand up. Stand up. When properly performed it’s also very effective as a lower body flexibility exercise and a trunk stabilization powerhouse! I always advocate going as low as possible as long as the heels can be kept on the ground and the lower back stays arched. To increase dynamic flexibility in the specific snatch positions
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. It is the best way to increase leg and glute strength. not your back Squat down under control Keep the trunk upright during the whole movement Keep the upper back and lower back tight Go as low as possible while maintaining proper form
The loading parameters for the full back squat are: Week 1: 3 x 5 Week 2: 4 x 5 Week 3: 5 x 5 Week 4: 2 x 3 You can try to lift big weights in the back squat but you must do so while maintaining proper form and going low. There is no sissy quarter or half squatting in Olympic lifting!
Second phase of training: technical learning (4 weeks)
Monday (Snatch emphasis) Objectives: 1. Avoid bending forward.

Catch the bar in a half squat position 2. You start to integrate the first hard technical part of the lift. the bar is lifted only via leg extension. Starting position: 1. The traps contract forcefully to further accelerate the bar 5. Trunk is flexed. Feet are hip width. the back angle stays the same.A. explode upward with a powerful leg and back extension 3. Catch the bar with the arms locked. Basically. back and legs extended) Catch: 1. The bar should be kept close to the body at all times 4. toes are turned slightly outward 2. Shoulders are in front of the bar 5. Keep the traps tight to help hold the bar
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. Once the bar is above the knees. Half-squat snatch from the floor
This is the first step in learning the full competitive snatch. 2. back is tightly arched 4. do not press the weight 3. Arms are straight 6. Head is looking forward Pull: 1. Traps are stretched 7. the switch from below the knees (slow controlled pull) to above the knees (explosion). to get used to dropping under the bar. Legs are flexed at the knees (around 90-100 degrees) 3. From the ground to the knees the lifting is controlled. what we are looking for is for the body to look like a bow (hips forward. You will catch the bar into a half squat.

1 x 2 Week 3: 1 x 3. Ideally. 3 x 3. 1 x 3. 1 x 3. Concentrate on rising up on the toes and contracting the traps at the same time. it would be pretty pointless to use percentages to plan your training load! But after the first phase of training you should have a good idea of the weight you can handle. The loading parameters for the snatch pull are as follows: Week 1: 2 x 4. since most of you have never performed a snatch before. 3 x 3. 1 x 1 Week 4: 3 x 3 Note: You may have noticed that I did not give a percentage or load to use. 1 x 2.The loading parameters for the half-squat snatch from the floor are as follows: Week 1: 2 x 4. 1 x 1. 2 x 3 Week 2: 3 x 4. 1 x 2. 1 x 2 Week 3: 1 x 3. Snatch pull
The snatch pull is the logical progression from the snatch-grip deadlift. 2 x 3 Week 2: 3 x 4. Well. 1 x 2. 1 x 1. B. 1 x 1 Week 4: 3 x 3
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. Start with a load equivalent to what you used on the power snatch from the blocks. 1 x 2. you want to use the exact same pulling motion as during the half-squat snatch.

Ideally. try pushing the bar up (to contract the traps and stabilize the bar) 4. If the load is significantly greater than during a snatch. at the most 10% above what you used in that exercise. Stand up with the bar on your shoulders with a snatch grip 2. You must go down very fast to beat the gravity that will pull the bar down 2. toes turned outward a bit 3. You must drop directly under the bar. the drop snatch is the progression from overhead squats. Avoid trunk flexion. When you reach the lowest position stand up in a straight line. The heels must stay on the ground 5. Trunk is solid. If you start bending forward you will lose the bar 3. there will be no positive transfer. Drop: 1. Starting position: 1. C. Feet are slightly wider than the hips. you want to use the exact same load you used on the half-squat snatch. try not to allow the bar to drop a lot. Drop snatch
Just like the snatch pull is the progression from snatch-grip deadlifts. This drill has the same benefits as the overhead squat. back is tight 4. As you squat down. avoid excessive trunk movement
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. Elbows are pointing down. Many people make the mistake of going way too heavy on pulls. The key is to lock the arms as you go down. but it also teaches the lifter how to drop under the bar.

but everybody needs a challenge! D. Plus. it is a good teaching tool to learn the full squat snatch. 1 x 2 Week 4: 3 x 5 At first this drill is going to be very hard as you are not used to dropping under the bar. and shoulders. It is a good exercise to build the strength of the traps. Hopefully by now you have the proper flexibility to do an overhead squat. So you may want to start very light. Not an easy task.The loading parameters for the drop snatch are as follows: Week 1: 2 x 5 Week 2: 5 x 5 Week 3: 3 x 3. arms. After that it became a widely used exercise by Soviet superheavy lifters. and a good objective is to be able to use the same load on the dropsnatch as you did for the overhead squat. The drill is performed much like a regular half-squat snatch except that you lift the bar slowly. under control and once it reaches the sternum you quickly drop under the bar (much like in a drop-snatch).
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. Slow-speed snatch
This exercise was a staple in Alexeyev’s training program.

Tuesday (Jerk emphasis) Objectives: 1. 2 x 2 Week 4: 2 x 3 The load is really not all that relevant for this exercise. To increase dynamic flexibility in the specific jerk positions
A. which I already covered.
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. A good starting point is half of what you used for the half-squat snatch. To learn the split jerk 2. Concentrate on a slow pull and a fast drop under the bar. Split jerk
The split jerk is basically the same as the push jerk. To strengthen the muscles involved in the jerk 3. one leg backward). The only difference is that once you jerk the bar off your shoulders you drop under the bar while doing a split (one leg forward.The loading parameters for the slow-speed snatch are as follows: Week 1: 3 x 3 Week 2: 5 x 3 Week 3: 2 x 3.

Lower your body in a straight line (imagine that your back is sliding on a wall) 2. not just down 6. Experiment to see which leg forward feels more comfortable. Take the bar from the rack 2. no more The explosion: 1. 4. 1 x 1 Week 4: 3 x 3 At first use the same load you used on the push jerk.
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. The trunk remains tight 5. not just the fingertips 5. You should go for a very hard push with the legs (so that the bar will leave your shoulders at the top) 3. 1 x 2. However. Just as you reach the upright position. You catch the bar with one leg split forward and one leg back. 1 x 2 Week 3: 1 x 3.Starting position: 1. The arms are immediately locked (you receive the bar with locked arms. not press it The catch: 1. The bar is held with a clean grip or an intermediate grip 4. 1 x 2. 1 x 1. Hold the bar with the full hand. as you become better at the split style you should be able to handle slightly heavier loads than in a push jerk. Try to “throw” the bar upwards. no pressing of the weight) The loading parameters for the split jerk are: Week 1: 2 x 4. You dip into a quarter squat. but not too slow 3. When you complete the dip quickly reverse your movement and explode upward! 2. 1 x 3. The body is straight and tight The dip: 1. The elbows are pointed forward and down. 3 x 3. The dip is controlled. Place it on your clavicle and shoulders 3. press your hands up as fast as possible 4. 2 x 3 Week 2: 3 x 4.

This is different than the push jerk. but the arms still do most of the work. You use a slight leg drive to get the bar started off the shoulders.
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. 1 x 2 Week 4: 2 x 3 You can go relatively heavy on this movement. Use a weight as heavy as you can with only a slight leg drive (do not turn it into a push jerk). Start with a load you would normally use on the military press and go from there.B. The loading parameters for the push press are: Week 1: 2 x 5 Week 2: 5 x 5 Week 3: 3 x 3. in which the legs do most of the work. Push press
The push press is best described as a “cheated” military press.

¼ Front squat
The objective of this drill is to strengthen the leg muscles as well as to get you used to holding a big weight on your shoulders in preparation for a jerk. Be careful to keep your torso straight in this movement. 1 x 2 Week 4: 2 x 3 Since this is a limited range of motion exercise you will be able to use a lot of weight on this drill.C. we want to emulate a jerk motion as much as possible. The loading parameters for the ¼ front squat are: Week 1: 2 x 5 Week 2: 5 x 5 Week 3: 3 x 3. This has a very important psychological impact on your lifting. A lot of times a jerk is missed because the load feels heavy and the athlete gives up. Well. by practicing the ¼ front squat you will get used to holding weights way heavier than you can jerk. I recommend doing this drill in the power rack with the bar starting at the same height as the end of the dipping phase in your jerk.
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. I suggest starting with your back squat max and adjusting the load from there.

D. Bar jump squat

This exercise is much like the preceding one, except that the load is minimal. Because of the lighter load you will be able to impart more acceleration to the bar and thus develop a different portion of the force-velocity curve. It is also a great way to increase vertical jumping ability. Starting position: 1. Standing up with the bar on the back of your shoulders.

Execution: 2. Dip into a quarter squat and explode upward 3. Land on the ground, flex your knees to absorb the shock

Thursday (clean emphasis) Objectives: 1. To learn the proper clean sequence 2. To strengthen the muscles involved in the clean 3. To increase dynamic flexibility in the specific clean positions A. Half-squat clean from the floor

This is much like the half-squat snatch in that it uses the same lifting sequence as during a competitive full squat clean. Once again, you lift the load under control up to the knees, then, explode! Catch the bar in a half-squat to get used to going under the bar. Starting position: 1. Feet are hip width, toes are turned slightly outward 2. Legs are flexed at the knees slightly (around 100-120 degrees) 3. Trunk is flexed, back is tightly arched 4. Shoulders are in front of the bar 5. Arms are straight 6. Traps are stretched 7. Head is looking forward Pull: 1. From the ground to the knees lift the bar under control while keeping a stable torso angle. 2. At the knees explode upward with a powerful leg and back extension 3. The bar should be kept close to the body at all times 4. The traps contract forcefully to further accelerate the bar

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Catch: 1. Catch the bar in a half-squat 2. Catch the bar on your shoulders and whip your arms around so that the elbows are pointing forward, not down

The loading parameters for the half-squat clean from the floor are as follows: Week 1: 2 x 4, 2 x 3 Week 2: 3 x 4, 3 x 3, 1 x 2 Week 3: 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1 Week 4: 3 x 3 Note: You may have noticed that I did not give a percentage or load to use. Well, since most of you have never performed a clean before, it would be pretty pointless to use percentages to plan your training load! But after the first phase of training you should have a good idea of the weight you can handle. Start with a load equivalent to what you used on the power clean from the blocks B. Clean pull

The biggest difference between a Romanian deadlift and other deadlifts is that the starting position is the other deadlifts’ completed position; standing fully upright. From that position you will lower the bar with a knee flexion and trunk flexion then bring it back up for a complete rep. Start position: Feet are hip width, toes are pointing straight forward. The grip is narrow (approximately shoulder width). Legs are very slightly bent and the torso is fully extended. Back is tightly arched. Shoulders are back (beach position). Arms are straight, traps are stretched. Head is looking forward. Lowering: Lower the bar until it’s 2-3” below the knees. The knees only bend slightly more than in the starting position, the back becomes parallel to the ground and the hips are brought back. Back stays tight. The arms stay long. Pull: Bring the bar back up in the reverse of the way you lowered it; mostly through trunk extension with a slight extension of the knees. Back stays tight. The arms stay long. The lift is completed when you are standing up completely. The loading parameters for the Romanian deadlift are: Week 1: 2 x 5 Week 2: 5 x 5 Week 3: 3 x 3, 1 x 2 Week 4: 2 x 3

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D. ½ deadlift

This consists of a partial deadlift with the bar starting at, or slightly above the knees. You can use really heavy weights for this exercise, which will do wonders for your dynamic lower back strength and isometric trap and back strength. For competitive powerlifters this can really help develop a strong lock out. Start position: The bar is set on pins (or blocks) so that it’s at knee level, or slightly above. Feet are hip width, toes are turned slightly outward. The grip is narrow (approximately shoulder width). Legs are slightly bent. Trunk is flexed, back is tightly arched. Shoulders are in front of the bar. Arms are straight, traps are stretched. Head is looking forward. Pull: From the pins up to the standing position the bar is lifted with a combined back extension and knee extension. Back stays tight. The arms stay long. The lift is completed when you are standing up completely. The loading parameters for the 1/2 deadlift are: Week 1: 2 x 5 Week 2: 5 x 5 Week 3: 3 x 3, 1 x 2 Week 4: 2 x 3

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I trust that you already know how to perform this movement as it’s fairly common in most gyms. 1 x 2 Week 4: 3 x 3 Use heavy weights for this exercise. but do not cut your range of motion short. General strengthening of the muscles involved in the Olympic lifts A. Touch the chest and explode upwards!
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.Friday (Remedial exercises) Objective: 1. which is very useful while holding heavy jerks or snatches. The loading parameters for the bench press are: Week 1: 2 x 5 Week 2: 5 x 5 Week 3: 3 x 3. Bench press
This exercise will increase your triceps and shoulder strength. so I won’t go into more details about proper form.

Military press
The military press is another great triceps and shoulder strengthening exercise. Like other overhead lifts.B. A proper military press is executed with straight legs and no cheating to get the bar up. The loading parameters for the military press are: Week 1: 2 x 5 Week 2: 5 x 5 Week 3: 3 x 5 Week 4: 2 x 3 C. no need to describe this exercise in detail. Once again. as it’s a fixture in most gyms. Zottman curl
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. the military press is also a great way to develop the stabilizing capacities of the trunk muscles.

It also has the added benefit of preparing you to catch a full squat clean. I always advocate going as low as possible as long as the heels can be kept on the ground and the lower back stays arched. Go as low as possible while maintaining proper form
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. The chest is out and the head is looking forward Squat down: 1. Squat down under control 2. The loading parameters for the Zottman curl are: Week 1: 2 x 5 Week 2: 5 x 5 Week 3: 3 x 5 Week 4: 2 x 5
D. Starting position: 1. Stand up. the fact is that a chain will always break at its weakest link.You curl the weight with the palms up and lower it with the palms down. The feet are shoulder width and pointing slightly outward 3. Front squat
The front squat is a fantastic quad and glute builder. making the muscle work hard on both the concentric and eccentric portion of the movement. bar on the clavicle. elbows are high 2. This drill will strengthen all of the arm flexor muscles. Although not of capital importance in Olympic lifting. Keep the upper back and lower back tight 4. Keep the trunk upright during the whole movement 3.

but you must do so while maintaining proper form and going low. Try to accelerate the bar as you are standing up 3. Do not pause in the bottom position.
Third phase of training: technical mastery (4 weeks)
Monday (Snatch emphasis) Objectives: 1. immediately stand up 2. To strengthen the muscles involved in the snatch 3. To develop an efficient lifting technique
A.Stand up: 1. Half-squat snatch from the floor
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. To learn the full snatch sequence 2. Avoid bending forward. not your back
The loading parameters for the front squat are: Week 1: 2 x 5 Week 2: 5 x 5 Week 3: 3 x 3. This will give you a lot of confidence for when you are ready to do full squat cleans. 1 x 2 Week 4: 3 x 3 You can try to lift big weights in the front squat. use your legs to stand up.

Trunk is flexed. to get used to dropping under the bar. From the ground to the knees the lifting is controlled. the bar is lifted only via leg extension. The bar should be kept close to the body at all times 4. Shoulders are in front of the bar 5. You will catch the bar in a half squat. 2. Week 4: 2 x 2 Note: You may have noticed that I did not give a percentage or load to use. do not press the weight 3. the back angle stays the same.
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. Basically. what we are looking for is for the body to look like a bow (hips forward. Starting position: 1. back is tightly arched 4. Well. Legs are flexed at the knees (around 90-100 degrees) 3. You start to integrate the first hard technical part of the lift. the switch from below the knees (slow controlled pull) to above the knees (explosion). Catch the bar with the arms locked. 2 x 1. toes are turned slightly outward 2. it would be pretty pointless to use percentages to plan your training load! But after the first and second phase of training you should have a good idea of the weight you can handle and by now your technique should be good. The traps contract forcefully to further accelerate the bar 5. so you can begin to lift interesting weights. 1 x 1 Week 3: 1 x 3. back and legs extended) Catch: 1. 2 x 2 Week 2: 2 x 3. Arms are straight 6. explode upward with a powerful leg and back extension 3. Keep the traps tight to help hold the bar The loading parameters for the half-squat snatch from the floor are as follows: Week 1: 2 x 3. 1 x 2. since most of you have never performed a snatch before.Once the bar is above the knees. Traps are stretched 7. Catch the bar in a half squat position 2. 2 x 2. Feet are hip width.This is the first step in learning the full competitive snatch. Head is looking forward Pull: 1.

Keep the traps tight to help hold the bar
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. Arms are straight 6. The bar should be kept close to the body at all times 4. The traps contract forcefully to further accelerate the bar 5. back and legs extended) Catch: 1. Once the bar is above the knees.B. Traps are stretched 7. Catch the bar with the arms locked. the optimal test of functional strength! By now you should be pretty good at the pulling part of the snatch and are at ease in the overhead squat position. Feet are hip width. So now it’s time to blend it all into one smooth. explode upward with a powerful leg and back extension 3. You also learned to receive the bar in the full squat position. Basically. Catch the bar in a full squat position 2. back is tightly arched 4. the back angle stays the same. what we are looking for is for the body to look like a bow (hips forward. Head is looking forward Pull: 1. but explosive movement! Starting position: 1. Full squat snatch from the floor
The first 8 weeks of training have all being leading to this. the bar is lifted only via leg extension. toes are turned slightly outward 2. Shoulders are in front of the bar 5. 2. From the ground to the knees the lifting is controlled. Legs are flexed at the knees (around 90-100 degrees) 3. do not press the weight 3. Trunk is flexed.

there will be no positive transfer. C. The loading parameters for the snatch pull are as follows: Week 1: 2 x 4. 2 x 3 Week 2: 3 x 4. Many peoples make the mistake of going way too heavy on pulls.
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. If the load is significantly greater than during a snatch. 1 x 1 Week 3: 1 x 3. start with the same load as you would in the half-squat snatch. Snatch pull
The snatch pull is the logical progression from the snatch-grip deadlift.The loading parameters for the full squat snatch from the floor are as follows: Week 1: 2 x 3. 2 x 2. 1 x 2 Week 3: 1 x 3. 1 x 1 Week 4: 3 x 3 In this phase you want to use the same load as you used for the full squat snatch. Concentrate on rising up on the toes and contracting the traps at the same time. you want to use the exact same pulling motion as during the half-squat snatch. 1 x 2. 2 x 2 Week 2: 2 x 3. 3 x 3. at the most 10% above what you used in that exercise. But as you get more comfortable with the full snatch you should be able to use 10-20% more on this exercise. 1 x 2. Ideally. 2 x 1. Week 4: 2 x 2 Note: At first.

Stand up with the bar on your shoulders with a snatch grip 2. As you squat down. You must drop directly under the bar. try not to allow the bar to drop a lot. This drill has the same benefits as the overhead squat. if you start bending forward you will lose the bar 3. try pushing the bar up (to contract the traps and stabilize the bar) 4. Starting position: 1. The heels must stay on the ground 5. Drop: 1.
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. Avoid trunk flexion. Trunk is solid.D. avoid excessive trunk movement. toes turned outward a bit 3. Elbows are pointing down. When you reach the lowest position stand up in a straight line. the drop snatch is the progression from overhead squats. Drop snatch
Just like the snatch pull is the progression from snatch-grip deadlifts. but it also teaches a lifter how to drop under the bar. You must go down very fast to beat the gravity that will pull the bar down 2. The key is to lock the arms as you go down. Feet are slightly wider than the hips. back is tight 4.

Third phase of training: technical mastery (4 weeks)
Monday (Snatch emphasis) Objectives: 1. 1 x 2 Week 4: 3 x 5 You still need to use this valuable exercise because now you really need to be fast and stable under the bar! By now you should be able to use relatively heavy weights on this exercise. the switch from below the knees (slow controlled pull) to above the knees (explosion). Half-squat snatch from the floor
This is the first step in learning the full competitive snatch.The loading parameters for the drop snatch are as follows: Week 1: 2 x 5 Week 2: 5 x 5 Week 3: 3 x 3. To learn the full snatch sequence 2. Feet are hip width. To strengthen the muscles involved in the snatch 3. To develop an efficient lifting technique
A. You will catch the bar in a half squat. Starting position: 1. You start to integrate the first hard technical part of the lift. to get used to dropping under the bar. toes are turned slightly outward
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.

Full squat snatch from the floor
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. since most of you have never performed a snatch before. back is tightly arched 4.
B. Catch the bar in a half squat position 2. Legs are flexed at the knees (around 90-100 degrees) 3.Once the bar is above the knees. the back angle stays the same. back and legs extended) Catch: 1. explode upward with a powerful leg and back extension 3. Head is looking forward Pull: 1. From the ground to the knees the lifting is controlled. 2 x 2. Week 4: 2 x 2 Note: You may have noticed that I did not give a percentage or load to use. Arms are straight 6. Catch the bar with the arms locked. Shoulders are in front of the bar 5.2. Keep the traps tight to help hold the bar The loading parameters for the half-squat snatch from the floor are as follows: Week 1: 2 x 3. The traps contract forcefully to further accelerate the bar 5. Trunk is flexed. so you can begin to lift interesting weights. the bar is lifted only via leg extension. Basically. 1 x 2. The bar should be kept close to the body at all times 4. what we are looking for is for the body to look like a bow (hips forward. Traps are stretched 7. 1 x 1 Week 3: 1 x 3. 2 x 2 Week 2: 2 x 3. 2 x 1. 2. do not press the weight 3. Well. it would be pretty pointless to use percentages to plan your training load! But after the first and second phases of training you should have a good idea of the weight you can handle and by now your technique should be good.

what we are looking for is for the body to look like a bow (hips forward. Keep the traps tight to help hold the bar The loading parameters for the full squat snatch from the floor are as follows: Week 1: 2 x 3.The first 8 weeks of training have all being leading to this. the bar is lifted only via leg extension. Traps are stretched 7. 2. back is tightly arched 4. toes are turned slightly outward 2. The traps contract forcefully to further accelerate the bar 5. So now it’s time to blend it all into one smooth. Trunk is flexed. Basically. From the ground to the knees the lifting is controlled. Legs are flexed at the knees (around 90-100 degrees) 3. but explosive movement! Starting position: 1. 1 x 1 Week 3: 1 x 3. the optimal test of functional strength! By now you should be pretty good at the pulling part of the snatch and are at ease in the overhead squat position. 1 x 2. Catch the bar with the arms locked. Shoulders are in front of the bar 5. 2 x 1. the back angle stays the same. back and legs extended) Catch: 1. Catch the bar in a full squat position 2. Head is looking forward Pull: 1. You also learned to receive the bar in the full squat position. Week 4: 2 x 2 Note: At first. explode upward with a powerful leg and back extension 3. Feet are hip width. start with the same load as you would in the half-squat snatch. Arms are straight 6. 2 x 2. 2 x 2 Week 2: 2 x 3. do not press the weight 3. The bar should be kept close to the body at all times 4. Once the bar is above the knees. As you get more comfortable with the full snatch you should be able to use 10-20% more on this exercise.
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.

D. 1 x 2 Week 3: 1 x 3. The loading parameters for the snatch pull are as follows: Week 1: 2 x 4. Snatch pull
The snatch pull is the logical progression from the snatch-grip deadlift. If the load is significantly greater than during a snatch. 1 x 2. there will be no positive transfer. Many peoples make the mistake of going way too heavy on pulls. 3 x 3. Drop snatch
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. 2 x 3 Week 2: 3 x 4.C. Concentrate on rising up on the toes and contracting the traps at the same time. Ideally. you want to use the exact same pulling motion as during the half-squat snatch. 1 x 1 Week 4: 3 x 3 In this phase you want to use the same load as you used for the full squat snatch. at the most 10% above what you used in that exercise.

You must go down very fast to beat the gravity that will pull the bar down 2. Tuesday (Jerk emphasis) Objectives: 1. try pushing the bar up (to contract the traps and stabilize the bar) 4. Starting position: 1. Elbows are pointing down. The heels must stay on the ground 5. Drop: 1. To increase technical mastery of the jerk
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. When you reach the lowest position stand up in a straight line. Trunk is solid. Avoid trunk flexion. the drop snatch is the progression from overhead squats. try not to allow the bar to drop a lot. The loading parameters for the drop snatch are as follows: Week 1: 2 x 5 Week 2: 5 x 5 Week 3: 3 x 3. The key is to lock the arms as you go down. avoid excessive trunk movement. 1 x 2 Week 4: 3 x 5 You still need to use this valuable exercise because now you really need to be fast and stable under the bar! By now you should be able to use relatively heavy weights on this exercise. but it also teaches a lifter how to drop under a bar. You must drop directly under the bar. if you start bending forward you will lose the bar 3. Feet are slightly wider than the hips. back is tight 4. Stand up with the bar on your shoulders with a snatch grip 2.Just like the snatch pull is the progression from snatch-grip deadlifts. This drill has the same benefits as the overhead squat. toes turned outward a bit 3. As you squat down. To learn the split jerk 2. To strengthen the muscles involved in the jerk 3.

The loading parameters for the ¼ front squat are: Week 1: 2 x 3 Week 2: 5 x 3 Week 3: 3 x 3. Split jerk
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. be careful to keep your torso straight in this movement.A. we want to emulate a jerk motion as much as possible. Once again. ¼ Front squat
You will now use this exercise before the jerk so that it will have its maximal psychological benefit on the jerk. 1 x 2 Week 4: 2 x 2 B.

3 x 2. 1 x 2. You should go for a very hard push with the legs (so that the bar will leave your shoulders at the top) 3. Hold the bar with the full hand. 2 x 1 Week 4: 3 x 2 C. Starting position: 1. Lower your body in a straight line (imagine that your back is sliding on a wall) 2. press your hands up as fast as possible 4. 2 x 2 Week 2: 2 x 3. 1 x 1 Week 3: 1 x 3. The arms are immediately locked (you receive the bar with locked arms. You catch the bar with one leg split forward and one leg back. The elbows are pointed forward and down.The split jerk is basically the same as the push jerk. Try to “throw” the bar upwards. one leg backward). not press it The catch: 1. The dip is controlled. Take the bar from the rack 2. which I already covered. no more The explosion: 1. You dip into a quarter squat. Push jerk
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. Place it on your clavicle and shoulders 3. When you complete the dip quickly reverse your movement and explode upward! 2. not just down 6. The trunk remains tight 7. no pressing of the weight) The loading parameters for the split jerk are: Week 1: 2 x 3. Just as you reach the upright position. Experiment to see which leg forward feels most comfortable. The body is straight and tight The dip: 1. but not too slow 3. The only difference is that once you jerk the bar off your shoulders you drop under the bar while doing a split (one leg forward. not just the fingertips 5. 6. The bar is held with a clean grip or an intermediate grip 4.

Catch the bar with a slight squat under the bar 2. Just as you reach the upright position. no pressing of the weight) The loading parameters for the push jerk are: Week 1: 2 x 3. Place it on your clavicle and shoulders 3. 1 x 2. The body is straight and tight The dip: 1. 1 x 1 Week 3: 1 x 3. no more The explosion: 1. not press it The catch: 1. The bar is held with a clean grip or an intermediate grip 4. not just down 6. The elbows are pointed forward and down. Take the bar from the rack 2. You dip into a quarter squat. but not too slow 3.Adding the push jerk to this phase of training completes the turn from a strengthdominant workout to a power-dominant workout. The dip is controlled. You should go for a very hard push with the legs (so that the bar will leave your shoulders at the top) 3. not just the fingertips 5. press your hands up as fast as possible 4. 1 x 1 Week 4: 3 x 2
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. Try to “throw” the bar upwards. 1 x 2. The arms are immediately locked (you receive the bar with locked arms. Hold the bar with the full hand. Expect great gains in overhead movements from now on! Starting position: 1. Lower your body in a straight line (imagine that your back is sliding on a wall) 2. When you complete the dip quickly reverse your movement and explode upward! 2. 2 x 2 Week 2: 2 x 3. The trunk remains tight 3.

Dip into a quarter squat and explode upward 2. Bar jump squat
We will keep this fine power movement to ensure that you keep a high power production potential during this phase of training. Land on the ground. Starting position: 1.
Execution: 1. not the weight used. flex your knees to absorb the shock
The loading parameters for the loaded jump squat are: Week 1: 2 x 10 Week 2: 5 x 10 Week 3: 3 x 6 Week 4: 2 x 6 The following loads are appropriate: 500lbs+ squat: 55lbs 300-500lbs squat: 45lbs (bar only) 200-300lbs squat: 35lbs (smaller bar) 100-200lbs squat: 25lbs (still smaller bar) The load is kept constant during the whole cycle.
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.D. Standing up with the bar on the back of your shoulders. The aim is to increase jumping height.

toes are turned slightly outward 2. Starting position: 1. From the ground to the knees lift the bar under control while keeping a stable torso angle. To increase technical mastery of the clean A.Thursday (clean emphasis) Objectives: 1. Trunk is flexed. Once again. The bar should be kept close to the body at all times 4. The traps contract forcefully to further accelerate the bar Catch: 1. Feet are hip width. Shoulders are in front of the bar 5. At the knees explode upward with a powerful leg and back extension 3. Half-squat clean from the floor
This is much like the half-squat snatch in that it uses the same lifting sequence as during a competitive full squat clean. To strengthen the muscles involved in the clean 3. back is tightly arched 4. Legs are flexed at the knees slightly (around 100-120 degrees) 3. you lift the load under control up to the knees then explode! Catch the bar in a half-squat to get used to going under the bar. Head is looking forward Pull: 1. Traps are stretched 7. not down
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. Catch the bar on your shoulders and whip your arms around so that the elbows are pointing forward. 2. To learn the proper clean sequence 2. Arms are straight 6. Catch the bar in a half-squat 2.

With practice you will be able to handle 10-20% more weight in this exercise. Just like the full squat snatch. 1 x 2. it would be pretty pointless to use percentages to plan your training load! But after the first and second phases of training you should have a good idea of the weight you can handle. since most of you have never performed a clean before. 1 x 1 Week 3: 1 x 3. Week 4: 2 x 2 C. 1 x 1 Week 3: 1 x 3. 2 x 2. The key is to keep the torso solid as you catch the bar in the full squat position. 2 x 2. Week 4: 2 x 2 Note: You may have noticed that I did not give a percentage or load to use. 1 x 2. 2 x 1. The loading parameters for the half-squat clean from the floor are as follows: Week 1: 2 x 3. Clean pull
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. Full squat clean from floor
We follow the same logic with the full squat clean as we did for the full squat snatch. 2 x 1.The loading parameters for the half-squat clean from the floor are as follows: Week 1: 2 x 3. 2 x 2 Week 2: 2 x 3. 2 x 2 Week 2: 2 x 3. start with the same weight as you used for the half-squat snatch. Well. You now must combine a powerful pull with a fast drop and catch under the bar. B.

1 x 2 Week 4: 3 x 3 Use heavy weights for this exercise. The loading parameters for the bench press are: Week 1: 2 x 5 Week 2: 5 x 5 Week 3: 3 x 3. Touch the chest and explode upwards!
B. Bench press
We will keep on using the bench press so that you can maintain upper body pressing strength. but do not cut your range of motion short. Back squat
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.A. you can substitute in the incline bench press if you want more variation. However.

The loading parameters for the back squat are: Week 1: 2 x 5 Week 2: 5 x 5 Week 3: 3 x 5 Week 4: 2 x 3 C. The loading parameters for the Zottman curl are: Week 1: 2 x 5 Week 2: 5 x 5 Week 3: 3 x 5 Week 4: 2 x 5
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. Zottman curl
You curl the weight with the palms up and lower it with the palms down making the muscle work hard on both the concentric and eccentric portion of the movement. As you gain technical mastery in the full Olympic lifts you will become more and more able to use your leg strength to its greatest extent.We reintroduce the back squat into our routine to give a little “boost” in leg strength. Although not of capital importance in Olympic lifting. hence the need to focus on leg strength at this point. This drill will strengthen all the arm flexor muscles. the fact is that a chain will always break at its weakest link.

If you want to maximize muscle gain (and are not too concerned with getting leaner) Protein: 25-35g Carbohydrates: 60-70g Creatine: 5-10g
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. Now. John Berardi. If that’s the case the following is adequate: Protein: 25-35g Carbohydrates: 35-45g Creatine: 5-10g Adding BCAAs to the mix would probably do wonders too. and I’m sure that you’ll get a lot out of it too! The post-workout meal has long been known to potentiate the training effect and increase recovery after a grueling training session. In layman’s terms. It’s also an easier way to finish your journey through the lair of the Ice Dog. In fact. and faster glycogen resynthesis. This led many coaches (including myself at some point) to recommend huge amounts of nutrients post-workout to take full advantage of the increased nutrient uptake by the muscles following resistance training. I’ll talk about a lot of different stuff that is not directly related.and post-workout meals (which I’ll give to you) have created an almost drug-like effect on my and my athlete’s performance. but those of you who like it short and sweet will find this chapter very refreshing. The simpler way of doing things is to take one serving of Biotest Surge pre-workout and one serving post-workout. As well as one post-workout shake immediately after each workout to jump-start the recovery processes. I have personally gained size twice as fast while using JB’s strategy. fast! The Berardi plan calls for one pre-workout shake immediately before each workout to flood the bloodstream with amino acids and glucose. hopefully giving you a positive outlook on it all. I can honestly say that his recommendations in regard to pre. and creatine. It leads to less muscle breakdown. Pre.and post-workout meals works much better.This chapter includes topics I either left out of this book. you grow big.and Post-workout nutrition to maximize the training effect I’ll gladly admit that the nutritional strategies I currently use are based on the work of performance nutritionist extraordinaire and illustrious babe magnet international. depending on your goals you may want to change the composition of the drinks. maltodextrin. recent research and experience has found that splitting the post-workout meal into two smaller pre. more amino acid uptake by the muscle. But you can always mix a “home made” drink using whey protein. yet are still worth talking about. or those that did not warrant a full chapter or section. While this strategy was certainly a step in the right direction. This really takes the hassle out of mixing your shake together as it has all the right ingredients.

and will actually help you with your lifting performance. who’s up for some “mirror training?” Post-tetanic facilitation/potentiation (say what?) The strength training world was introduced to the term post-tetanic facilitation by strength coach and author Charles Poliquin in one of his articles (The 1-6 principle available at T-mag). One thing I noticed is that when they were practicing their posing they would seem to increase their muscle density and their degree of leanness at a much faster rate than usual. simply add one serving of Gatorade powder to each drink. If you want to use option 2 (fat loss). In turns out that this will make you look denser. Here is how Poliquin explains it:
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.If you want to get lean fast (and don’t care about not gaining a lot of muscle mass) Protein: 35-45g Carbohydrates: 25-35g Creatine: 5-10g If you are using the pre-mixed Surge and you want to use option 1 (muscle gain). today is mirror training.” For these guys. I don’t recommend devoting a training day to posing in the gym (freaks!). cut the Surge in half and add one scoop of protein (preferably Low Carb Grow!).” or posing. hearing a big bodybuilder shouting. when your goal is to get very lean and dense. Don’t get me wrong. However. who were competitive bodybuilders. Now I understand that posing practice actually involves a lot of muscle control and maximal static and quasi-static muscle contractions. Poliquin explains this phenomenon by saying that performing a heavy lift will enable you to perform better during later sets. Concentrate on fully contracting the muscles at all times. While not sufficient to stimulate hypertrophy gains. I would recommend holding each of the mandatory bodybuilding poses (there’s 7 of them. but it’s actually grounded in science! Muscle control really is improved and so is resting muscle tonus. the contraction must be maximal. more muscular. was important because it could influence how they would do in their show. including a weekly posing session lasting 30-45 minutes (preferably at home when you’re alone!) can really make a difference in your appearance. 8 if you count the “most muscular”) for 60 seconds and repeating the cycle 2 or 3 times. This intrigued me to no end. This advice may sound vain or narcissist. Getting lean and muscular through posing I vaguely remember being a frail 14 years old boy almost lost in a gym. “mirror training. Now. this type of training can increase energy expenditure as well as improve neural activation of the muscles (thus creating more tonus at rest). “Hey guys.

Potentiation A physical/muscular activity can have an effect on other subsequent activities. Palmer and Moore 1989. In the second case the performance is enhanced via a phenomenon called potentiation. 33% after 2 minutes and 25% after 5 minutes (O'Leary et al. during a 7 second tetanus. the capacity to apply force decreases by 15% while this capacity is increased by 28% after 1 minute. you can use a greater weight that you could have if you hadn't done the 1RM set. There are many kinds of possible potentiation. 1997). 1993. PTP can increase contraction strength. which makes the actin-myosin more sensitive to calcium in the subsequent twitch (Grange et al. The tetanus can be explained as the summation of all the available motor-units. but. In fact. O'Leary et al. 1997). 2000). if you
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. 1964). Standeart. This increase in the capacity to produce force after a certain stimulation is called posttetanic potentiation (PTP). But lately many people have asked what exactly is this post-tetanic facilitation phenomenon. 1969. PTP works by increasing the phosphorylation of the myosin light chains. PTP also improves the rate of force development (Abbate et al. The most effective way to promote a large PTP is to place an intense stimulation on a muscle via a maximal effort/maximal tension contraction for a length of 5-10 seconds (Brown and von Euler."In a nutshell. This is not chiefly important. This effect is present even 5 minutes after the tetanus (O'Leary et al." This is very true and it’s a very effective indeed. So it appears that the capacity to produce force is greater 2-3 minutes after the cessation of the tetanic effort. 2000). It has been found that the force of the twitch of a muscle fiber is more important after than before the brief tetanus. 1938. 1997). 1983). The prior activity can either decrease the muscular performance in the later exercise (mostly due to the fatigue factor) or it can increase the performance during the later exercise (Abbate et al. The two best known ones are post-tetanic potentiation and high-frequency initial pulse potentiation. 2. especially in fast-twitch fibers (Bowman et al. Post-tetanic potentiation The tetanus refers to a state of muscular activation that occurs either during a long muscular contraction (so brought on by muscular fatigue) or a very intense contraction (so brought on by a maximum contraction). Potentiation refers to an increase in force output as a result of previous muscular activation (Abbate et al. so here it is! 1. if you do a 6RM (the maximum load you can lift for 6 reps) load within 3-10 minutes of doing a max single. 2000). Vandervoort et al.

2000) and that it increases the power output. 1981. rest 3 minutes. but don't let them fool you… the basic premise is simple: A maximal/near maximal muscular contraction. I feel that it can have a negative effect on strength and. I’m not a big fan of low-intensity cardio work. I believe that interval training and/or long distance sprints are optimal to maximize fat loss while retaining muscle mass. 4. to rest. Burke et al. ultimately. 5.wish. you can grab a physiology textbook and review the sliding filament theory of muscular contraction to see how this would increase the capacity to produce force. Both mean the same thing. Post-tetanic Facilitation (or post-tetanic potentiation) Post-tetanic facilitation (PTF) is simply another term for post-tetanic potentiation. you can follow a maximal effort set with a set of explosive lifting (since PTP increase the rate of force development). He also gives us a good way to use it for strength with his wave loading approach. By understanding the basic premise of PTP you will be able to find your own ways to apply this phenomenon to your own training! Running for losing To get very lean and muscular you must have pretty much everything in order. to training. 3. Hennig and Lomo. PTF means that the tetanus facilitates a subsequent effort. For example. increases the capacity to produce force and power for up to 5-10 minutes. For example. I am going to present to you three
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. muscle mass. 1971. and peak force (Mardsen et al. So it's basically word play that means the same thing! Just to give you an idea. But PTP can be used for other purposes. there is yet another term to describe that same phenomenon. Applications of PTP Coach Poliquin gives us a very good way to use PTP to increase size and strength with his 1-6 training. From diet. with a peak occurring 2-3 minutes after the maximal effort. post-activation potentiation (PAP). while PTP means that the tetanus increases the potential for a subsequent effort. or effort. High Frequency Initial Pulse Potentiation (HFIP) While this phenomenon is outside the scope of this article. 1985). it is really hard to get a high degree of leanness without some “road work. understand that HFIP occurs at the start of ballistic movements (Abbate et al.” As most of you probably already know. While it’s adequate for fat loss. While a proper strength training program will help you get lean. then perform a set of power cleans. The terms are complex. the rate of force development. you could perform a heavy deadlift.

Yet it is one of the best ways to develop sporting performance. but I digress…
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. flexibility. if you are not in good physical condition you will not be able to perform at your best. etc. this “special” form of GPP work is none other than “swinging!” By swinging I don’t mean going to special clubs where you can loan your wife to some other individual who will let you use his own loved one in return. 4. and power. The objective of any training program is to bring you into peak condition. as it’s probably the hardest to understand and visualize as a concept. GPP work can actually help you recover and develop specific qualities needed for your sport. Some of the most popular and most recent forms of GPP work include sled dragging. I agree that this form of activity could also be a form of GPP work. Furthermore. 3. I would like to take time to address the fourth of my certainties. four things that keep me grounded and remind me that regardless of what happens in my life I will always have at least something solid to hold on to: 1. carrying objects. I won’t keep you waiting much longer. Well. These forms of training as well as their benefits are well documented. strength. That’s true regardless of your sport or activity of choice. But a form of GPP work has been completely forgotten. farmers walk. 2. hill sprints.Swinging into condition In life I have only four certainties. things that are solid as a rock. When I wake up in the morning. it’s impossible to develop peak condition without a proper base constructed out of a rock solid general condition. a new day begins I am particularly fond of big breasted vixens A solid workout should revolve around “multi-joint” exercises General Physical Preparation (GPP) work is one of the keys to athletic success
That’s it! Whatever happens in my life I can keep myself afloat by reminding myself of things that don’t change. Let me first tell you that regardless of how much specialized work you do. wheelbarrow.

There are still some of these clubs around. The clubs have long been used to develop upper body musculature. swinging constitutes a form of dynamic flexibility training (both the training method and the lifestyle fits this last point).
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.Swinging refers to arm and torso swings while holding a source of resistance. shoulder flexibility. The exercises used were various types of arm circles while holding the clubs in your hands. and you can buy some on the internet. It can weigh anywhere between 2 and 20lbs (some are even heavier). Indian club GPP routine An Indian club is a stick that looks like a big bowling pin. These movements can build tremendous strength endurance. rotational strength. Indian clubs b. The sources of resistance and the exercises that I am going to demonstrate include: a. and overall body power. each for 30 – 60 seconds. Sledgehammers c. and shoulder stability. torso strength. or even a pair of dumbbells (5-10lbs) The routine to be used is similar in structure to Coach John Davies’ rope jumping program. and repeat the pattern until you have reached the total GPP time. Kettlebells or dumbbells The objective is to swing one of these objects for a specific length of time (3-15 minutes depending on your level of conditioning). For our GPP purposes I suggest replacing the Indian clubs with plain old wooden baseball bats (the heavier the better). Meaning that you do 4 different Indian club exercises. Furthermore. However. they are quite expensive.

A more advanced trainee (and a better conditioned one) should have the objective of completing 8 full cycles without rest (16 total minutes). This is a very hard task. Do not let the simplicity or apparent “sissy” look of these exercises fool you. keep arms fully extended
Each 4-exercise cycle lasts 2 minutes. Beginners should strive to complete 3 cycles without resting (6 total minutes).Indian club exercise parameters
Exercise Backward circles Front raises Alternate raises Small circle in front Duration 30 seconds 30 seconds 30 seconds 30 seconds Comments Reach back as far as possible. keep trunk stable Cock wrist at the end of the movement Emphasise full range of motion. Dynamic flexibility at the shoulder joint
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. Iron clad shoulders 2. This routine will give you: 1. slow pace Rapid circles. Fantastic strength-endurance in the shoulder muscles 3.

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. Mike Hartle for this GPP idea. Tremendous rotator cuff strength For those reasons. but you are encouraged to find your own ideas. sledgehammer work will build a grip of steel and the forearms of a bear! I will give you a few basic examples of sledgehammer swinging. Hartle recommends using a big tire as a target as this will absorb the blow without breaking. Rarely do we develop the capacity to develop it horizontally or diagonally. both of which are very important in many sports. The good doctor wrote a 7-part article on how to use a sledgehammer for GPP work. Furthermore. Dr. I was immediately won over by this concept and contacted Mike right away to tell him how fantastic his idea was. Sledgehammer GPP routine I must credit Dr.4. Sledgehammer work can thus be a fantastic complement to regular strength training by really putting a strong emphasis on lateral and rotational strength. The basic premise of sledgehammer work is that in the gym we often develop the capacity to apply force vertically. I believe that every athlete involved in a sport where shoulder/rotator cuff injuries are common should use this form of GPP training. Greater shoulder stability in all planes of motion 5.

It looks like a small bowling ball with a metal handle. 18. It is one of the precursors of the modern dumbbell. Build a rock solid trunk Develop every muscle in the abdominal belt optimally Increase arm and torso strength Increase hand strength
Kettlebell or dumbbell GPP routine A kettlebell is an old-time Russian training apparatus.
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. However you do not have to use kettlebells. 2. and 88lbs). kettlebells have the drawback of only coming in certain weights (9. I am personally very fond of the kettlebell “exercises. Both are very successful kettlebell proponents. Sledgehammer work will: 1. If you can do 2 full cycles without any rest it’s time to either increase the weight of the sledgehammer or increase the density of your blows.Sledgehammer exercise parameters
Exercise Downward swing Right cross body Left cross body Duration 4 minutes 3 minutes 3 minutes Comments Initiate downswing with a trunk flexion Lead with right hand. I would say that the main reason for the success of kettlebells is that they are different from the usual gym material and thus can have a certain mystique that is very seductive. left hand only helps to bring up the hammer Lead with left hand. right hand only helps to bring up the hammer
A complete cycle of those three exercises will last 10 minutes.” however I do not feel that doing them with a kettlebell carries a significantly greater advantage over using a dumbbell. And because of their high cost. In fact. dumbbells will do just fine. 3. Kettlebell swinging has gained in popularity because of the work of Pavel Tsatsouline and Coach John Davies. The objective should be to do as much hitting as possible during the prescribed time frame. 4. let alone a complete set. few individuals can afford to buy one kettlebell. I still feel that a GPP program based on kettlebell/dumbbell swings is very effective to build muscle endurance and muscle size. 53. 36. if anything. 71.

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. For the one arm split swings you start with your weaker arm. PERIOD! You use the same load for all exercises. and guys with great recovery capacities. can perform up to 3 giant sets per workout. For most individuals I recommend only one giant set per training session.Dumbbell / Kettlebell exercise parameters
Exercise Two arm swing Left arm split swing Right arm split swing Repetitions 30 10 10 Comments Lift with hips first and finish with shoulders Split forward with the left leg Split forward with the right leg
All three exercises are done as a giant set (no rest between exercises). you’ll find soon enough how hard it is! But Gung-Ho individuals. This will build cannonball shoulders and meaty traps like nothing else.

Select all three methods and perform all three during a special “GPP training day.” during which you only do GPP work. You can add sled pulling on a fourth training day 2. Select all three methods and perform each one once per week on different days.
All three options will work quite well. And that’s a certainty!
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. It’s just a matter of finding which one suits your needs the best. while option 3 is well adjusted for individuals who want to get in good physical condition while trying to gain as much strength as possible. Option 2 is best suited for individuals who want to specialize in one type of GPP work. But the important point to remember is that this type of special GPP work will make a better athlete out of you and it will do wonders to help prevent injuries.Fitting swinging into a training week There are three options for how to include swinging training in your weekly routine: 1. Only pick one of these methods and use it 2-3 times per week after your regular workouts 3. If you want to emphasize overall athletic abilities then option 1 might be best.